PHAT Adaptado
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | @7 |
| 2 | Pull-Up (Weighted) | 2 | 6–10 reps | — |
| 3 | Chest Supported Row (Machine) | 2 | 6–10 reps | — |
| 4 | Dip (Assisted) | 2 | 6–10 reps | — |
| 5 | Pendlay Row | 3 | 3–5 reps | — |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps | — |
| 7 | Bicep Curl (Barbell) | 3 | 6–10 reps | — |
| 8 | Skull Crusher | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hack Squat | 5 | 3–5 reps | @7 |
| 2 | Clean Deadlift | 3 | 5–8 reps | — |
| 3 | Hip Thrust (Barbell) | 3 | 6–10 reps | — |
| 4 | Leg Extension | 3 | 6–10 reps | — |
| 5 | Leg Curl | 3 | 6–10 reps | — |
| 6 | Standing Calf Raise | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 20 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendlay Row | 3 | 10 reps | @6.5 |
| 2 | Bent Over Row (Barbell) | 3 | 8–12 reps | — |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | — |
| 4 | Chest Supported Row (Machine) | 2 | 12–15 reps | — |
| 5 | Lat Pulldown | 2 | 15–20 reps | — |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | — |
| 7 | Lateral Raise (Cable) | 3 | 12–15 reps | — |
| 8 | Upright Row (Dumbbell) | 2 | 12–15 reps | — |
| 9 | Upright Row (Barbell) | 1 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 6–10 reps | @7 |
| 3 | 6–10 reps | — | ||
| 1 | — | — | ||
| 2 | Leg Press (45 Degrees) | 4 | 10–15 reps | — |
| 3 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | — |
| 4 | Calf Raise (Leg Press) | 4 | 10–15 reps | — |
| 5 | Lying Leg Curl | 2 | 12–15 reps | — |
| 6 | Leg Curl | 2 | 12–15 reps | — |
| 7 | Back Extension (Weighted) | 3 | 10–15 reps | — |
| 8 | Walk | 1 | 20 min | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 8–12 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| 3 | Incline Cable Fly | 2 | 12–15 reps |
| 4 | Preacher Curl (Barbell) | 3 | 8–12 reps |
| 5 | Concentration Curl | 2 | 12–15 reps |
| 6 | Spider Curl | 2 | 12–15 reps |
| 7 | Chambered Bar Triceps Extension | 3 | 8–12 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 9 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Meditation | 1 | 60 min |
| 2 | Stretching | 1 | 30 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PHAT Adaptado is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
PHAT Adaptado is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PHAT Adaptado is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
