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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
    Jun 18, 2025 10:38

Summary

Unleash your potential with the PHAT Adaptado program, a comprehensive 4-week journey designed for serious lifters. This 7-day-a-week regimen combines lower body strength, back and shoulder hypertrophy, and active rest days to optimize recovery and performance. Each session is meticulously crafted to challenge your muscles and enhance your physique, utilizing a full gym setup for maximum gains. Get ready to push your limits and transform your body with this dynamic training plan!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-