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PHAT Adaptado

by Bruno B.
5 athletes joined
5.0
(1 rating)

Program Description

PHAT adapted to my needs

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 17, 2024 09:49
  • Last Edited
    Oct 09, 2024 08:48
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 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
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 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
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 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
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 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
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 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
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
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 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
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 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
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 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
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 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
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
Day 6
#
Exercise
Sets
Reps
Intensity
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
Day 6
#
Exercise
Sets
Reps
Intensity
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
Day 6
#
Exercise
Sets
Reps
Intensity
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
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
2
Stretching
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
2
Stretching
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
2
Stretching
1
30 mins
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
2
Stretching
1
30 mins
Week 1
1 / 4 Weeks
Day 3
1
Run
1 Set
20 mins
Day 2
1
Hack Squat
5 Sets
3-5 Reps
@7
2
Clean Deadlift
3 Sets
5-8 Reps
3
Hip Thrust (Barbell)
3 Sets
6-10 Reps
4
Leg Extension
3 Sets
6-10 Reps
5
Leg Curl
3 Sets
6-10 Reps
6
Standing Calf Raise
3 Sets
6-10 Reps
Day 4
1
Pendlay Row
3 Sets
10 Reps
@6.5
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
5
Lat Pulldown
2 Sets
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
8
Upright Row (Dumbbell)
2 Sets
12-15 Reps
9
Upright Row (Barbell)
1 Set
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@7
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Assisted)
2 Sets
6-10 Reps
5
Pendlay Row
3 Sets
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
7
Bicep Curl (Barbell)
3 Sets
6-10 Reps
8
Skull Crusher
3 Sets
6-10 Reps
Day 7
1
Meditation
1 Set
60 mins
2
Stretching
1 Set
30 mins
Day 5
1
Squat (Smith Machine)
1 Set
3 Sets
1 Set
6-10 Reps
6-10 Reps
-
@7
2
Leg Press (45 Degrees)
4 Sets
10-15 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
4
Calf Raise (Leg Press)
4 Sets
10-15 Reps
5
Lying Leg Curl
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Back Extension (Weighted)
3 Sets
10-15 Reps
8
Walk
1 Set
20 mins
@10
Day 6
1
Bench Press (Dumbbell)
2 Sets
8-12 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
3
Incline Cable Fly
2 Sets
12-15 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Concentration Curl
2 Sets
12-15 Reps
6
Spider Curl
2 Sets
12-15 Reps
7
Chambered Bar Triceps Extension
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
9
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps