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King JehoshaPHAT

by Jame O.

Program Description

This is an intermediate powerbuilding program that puts greater emphasis on traditional deadlift and OHP than the core PHAT template. It is also geared towards those who have more of a garage gym set up focused on barbell, dumbbell and bodyweight movements than machines.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 12:22
  • Last Edited
    Aug 01, 2025 04:16
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ON THE BOOSTCAMP APP FOR FREE
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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)
1
3
8 reps
5 reps
50%
70%
2
Barbell Row
2
8 reps
RPE 8
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Pendlay Row
1
3
8 reps
5 reps
50%
70%
6
Seated Shoulder Press (Dumbbell)
1
3
8 reps
5 reps
RPE 7
RPE 9
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
50%
72.5%
2
Barbell Row
2
8 reps
RPE 8
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Pendlay Row
1
3
8 reps
5 reps
50%
72.5%
6
Seated Shoulder Press (Dumbbell)
1
3
8 reps
5 reps
RPE 7
RPE 9
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
50%
77.5%
2
Barbell Row
2
8 reps
RPE 8
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Pendlay Row
1
3
8 reps
5 reps
50%
75%
6
Seated Shoulder Press (Dumbbell)
1
3
8 reps
5 reps
RPE 7
RPE 9
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
50%
70%
2
Barbell Row
2
8 reps
RPE 8
3
Pull-Up (Weighted)
2
8 reps
RPE 8
4
Dip (Weighted)
3
12 reps
RPE 8
5
Pendlay Row
1
3
8 reps
5 reps
50%
70%
6
Seated Shoulder Press (Dumbbell)
1
3
8 reps
5 reps
RPE 7
RPE 9
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
Skull Crusher (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
50%
70%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Overhead Squat
3
8 reps
RPE 8
4
Good Morning
2
10 reps
RPE 8
5
Lunge (Kettlebell)
1
10+ reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
50%
72.5%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Overhead Squat
3
8 reps
RPE 8
4
Good Morning
2
10 reps
RPE 8
5
Lunge (Kettlebell)
1
10+ reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
50%
77.5%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Overhead Squat
3
8 reps
RPE 8
4
Good Morning
2
10 reps
RPE 8
5
Lunge (Kettlebell)
1
10+ reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
50%
80%
2
Front Squat (Paused)
3
8 reps
RPE 8
3
Overhead Squat
3
8 reps
RPE 8
4
Good Morning
2
10 reps
RPE 8
5
Lunge (Kettlebell)
1
10+ reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
4 reps
50%
65%
2
Pendlay Row
1
3
5 reps
4 reps
50%
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
T-Bar Row
3
10 reps
RPE 8
5
Lat Pulldown
2
15 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
RPE 8
7
Upright Row (Dumbbell)
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
4 reps
50%
70%
2
Pendlay Row
1
3
5 reps
4 reps
50%
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
T-Bar Row
3
10 reps
RPE 8
5
Lat Pulldown
2
15 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
RPE 8
7
Upright Row (Dumbbell)
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
4 reps
50%
75%
2
Pendlay Row
1
3
5 reps
4 reps
50%
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
T-Bar Row
3
10 reps
RPE 8
5
Lat Pulldown
2
15 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
RPE 8
7
Upright Row (Dumbbell)
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
4 reps
50%
80%
2
Pendlay Row
1
3
5 reps
4 reps
50%
65%
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
T-Bar Row
3
10 reps
RPE 8
5
Lat Pulldown
2
15 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
RPE 8
7
Upright Row (Dumbbell)
2
15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10 reps
RPE 8
2
Plank
2
1 mins
RPE 8
3
V-Up
3
6 reps
RPE 8
4
Oblique Crunch
3
6 reps
RPE 8
5
Hanging Toes To Bar
2
5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10 reps
RPE 8
2
Plank
2
1 mins
RPE 8
3
V-Up
3
6 reps
RPE 8
4
Oblique Crunch
3
6 reps
RPE 8
5
Hanging Toes To Bar
2
5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10 reps
RPE 8
2
Plank
2
1 mins
RPE 8
3
V-Up
3
6 reps
RPE 8
4
Oblique Crunch
3
6 reps
RPE 8
5
Hanging Toes To Bar
2
5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10 reps
RPE 8
2
Plank
2
1 mins
RPE 8
3
V-Up
3
6 reps
RPE 8
4
Oblique Crunch
3
6 reps
RPE 8
5
Hanging Toes To Bar
2
5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
65%
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Goblet Squat
2
15 reps
RPE 8
4
Lunge (Dumbbell)
3
15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Sumo Deadlift (Dumbbell)
2
12 reps
RPE 8
7
Wall Sit
1
1
1 mins
1 mins
RPE 8
-
8
Standing Calf Raise
3
15 reps
RPE 8
9
Seated Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
65%
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Goblet Squat
2
15 reps
RPE 8
4
Lunge (Dumbbell)
3
15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Sumo Deadlift (Dumbbell)
2
12 reps
RPE 8
7
Wall Sit
1
1
1 mins
1 mins
RPE 8
-
8
Standing Calf Raise
3
15 reps
RPE 8
9
Seated Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
65%
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Goblet Squat
2
15 reps
RPE 8
4
Lunge (Dumbbell)
3
15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Sumo Deadlift (Dumbbell)
2
12 reps
RPE 8
7
Wall Sit
1
1
1 mins
1 mins
RPE 8
-
8
Standing Calf Raise
3
15 reps
RPE 8
9
Seated Calf Raise
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
4 reps
65%
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Goblet Squat
2
15 reps
RPE 8
4
Lunge (Dumbbell)
3
15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
6
Sumo Deadlift (Dumbbell)
2
12 reps
RPE 8
7
Wall Sit
1
1
1 mins
1 mins
RPE 8
-
8
Standing Calf Raise
3
15 reps
RPE 8
9
Seated Calf Raise
2
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
RPE 8
7
Spider Curl
2
15 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
9
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
10
Narrow Push Up
2
12 reps
RPE 8
11
Dip (Bodyweight)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
RPE 8
7
Spider Curl
2
15 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
9
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
10
Narrow Push Up
2
12 reps
RPE 8
11
Dip (Bodyweight)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
RPE 8
7
Spider Curl
2
15 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
9
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
10
Narrow Push Up
2
12 reps
RPE 8
11
Dip (Bodyweight)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
4
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
15 reps
RPE 8
7
Spider Curl
2
15 reps
RPE 8
8
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
9
Tricep Extension (Dumbbell)
2
10 reps
RPE 8
10
Narrow Push Up
2
12 reps
RPE 8
11
Dip (Bodyweight)
2
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
2
Cycling
1
30 mins
RPE 8
3
Ab Wheel
3
10 reps
RPE 8
4
Plank
2
1 mins
RPE 8
5
V-Up
3
6 reps
RPE 8
6
Oblique Crunch
3
6 reps
RPE 8
7
Hanging Toes To Bar
2
5 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
2
Cycling
1
30 mins
RPE 8
3
Ab Wheel
3
10 reps
RPE 8
4
Plank
2
1 mins
RPE 8
5
V-Up
3
6 reps
RPE 8
6
Oblique Crunch
3
6 reps
RPE 8
7
Hanging Toes To Bar
2
5 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
2
Cycling
1
30 mins
RPE 8
3
Ab Wheel
3
10 reps
RPE 8
4
Plank
2
1 mins
RPE 8
5
V-Up
3
6 reps
RPE 8
6
Oblique Crunch
3
6 reps
RPE 8
7
Hanging Toes To Bar
2
5 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 7
2
Cycling
1
30 mins
RPE 8
3
Ab Wheel
3
10 reps
RPE 8
4
Plank
2
1 mins
RPE 8
5
V-Up
3
6 reps
RPE 8
6
Oblique Crunch
3
6 reps
RPE 8
7
Hanging Toes To Bar
2
5 reps
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
4 Reps
50%
65%
2
Pendlay Row
1 Set
3 Sets
5 Reps
4 Reps
50%
65%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
T-Bar Row
3 Sets
10 Reps
@8
5
Lat Pulldown
2 Sets
15 Reps
@8
6
Overhead Press (Barbell)
3 Sets
12 Reps
@8
7
Upright Row (Dumbbell)
2 Sets
15 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Ab Wheel
3 Sets
10 Reps
@8
2
Plank
2 Sets
1 mins
@8
3
V-Up
3 Sets
6 Reps
@8
4
Oblique Crunch
3 Sets
6 Reps
@8
5
Hanging Toes To Bar
2 Sets
5 Reps
@9
Day 6
1
Legs Up Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
7
Spider Curl
2 Sets
15 Reps
@8
8
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@8
9
Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
10
Narrow Push Up
2 Sets
12 Reps
@8
11
Dip (Bodyweight)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
60 mins
@7
2
Cycling
1 Set
30 mins
@8
3
Ab Wheel
3 Sets
10 Reps
@8
4
Plank
2 Sets
1 mins
@8
5
V-Up
3 Sets
6 Reps
@8
6
Oblique Crunch
3 Sets
6 Reps
@8
7
Hanging Toes To Bar
2 Sets
5 Reps
@9
Day 5
1
Squat (Paused)
6 Sets
4 Reps
65%
2
Front Squat (Barbell)
3 Sets
12 Reps
@8
3
Goblet Squat
2 Sets
15 Reps
@8
4
Lunge (Dumbbell)
3 Sets
15 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6
Sumo Deadlift (Dumbbell)
2 Sets
12 Reps
@8
7
Wall Sit
1 Set
1 Set
1 mins
1 mins
@8
-
8
Standing Calf Raise
3 Sets
15 Reps
@8
9
Seated Calf Raise
2 Sets
20 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
50%
70%
2
Barbell Row
2 Sets
8 Reps
@8
3
Pull-Up (Weighted)
2 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
12 Reps
@8
5
Pendlay Row
1 Set
3 Sets
8 Reps
5 Reps
50%
70%
6
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
8 Reps
5 Reps
@7
@9
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
8
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
50%
70%
2
Front Squat (Paused)
3 Sets
8 Reps
@8
3
Overhead Squat
3 Sets
8 Reps
@8
4
Good Morning
2 Sets
10 Reps
@8
5
Lunge (Kettlebell)
1 Set
10+ Reps
@10
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Seated Calf Raise
2 Sets
20 Reps
@8