PHAT PDF V1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 3–5 reps |
| 2 | Lat Pulldown | 2 | 6–10 reps |
| 3 | Rack Chins | 2 | 6–10 reps |
| 4 | Bench Press (Barbell) | 3 | 3–5 reps |
| 5 | Dip (Bodyweight) | 2 | 6–10 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 7 | Cambered Bar Curls | 3 | 6–10 reps |
| 8 | Skull Crusher (Barbell) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps |
| 2 | Hack Squat | 2 | 6–10 reps |
| 3 | Leg Extension | 2 | 6–10 reps |
| 4 | Stiff Leg Deadlift | 3 | 5–8 reps |
| 5 | Lying Leg Curl | 2 | 6–10 reps |
| 6 | Standing Calf Raise | 3 | 6–10 reps |
| 7 | Seated Calf Raise | 2 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 8–10 reps |
| 2 | Rack Chins | 3 | 8–12 reps |
| 3 | Seated Row (Cable) | 3 | 8–12 reps |
| 4 | Single Arm Row (Dumbbell) | 2 | 12–15 reps |
| 5 | Lat Pulldown (Close Grip) | 2 | 15–20 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| 7 | Upright Row (Barbell) | 2 | 12–15 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps |
| 2 | Hack Squat | 3 | 8–12 reps |
| 3 | Leg Press | 2 | 12–15 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 5 | Lying Leg Curl | 2 | 12–15 reps |
| 6 | Leg Curl | 2 | 15–20 reps |
| 7 | Calf Raise (Machine) | 4 | 10–15 reps |
| 8 | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps |
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps |
| 3 | Chest Press (Machine) | 3 | 12–15 reps |
| 4 | Incline Chest Fly (Dumbbell) | 2 | 15–20 reps |
| 5 | Cambered Bar Preacher Curls | 3 | 8–12 reps |
| 6 | Concentration Curl | 2 | 12–15 reps |
| 7 | Spider Curl | 2 | 15–20 reps |
| 8 | Cambered Bar Seated Tricep Extensions | 3 | 8–12 reps |
| 9 | Cable Pressdowns With Rope Attachment | 2 | 12–15 reps |
| 10 | Tricep Kickback | 2 | 15–20 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PHAT PDF V1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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 PDF V1 is structured around 5 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PHAT PDF V1 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.
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