Intermediate–AdvancedFree

Bilinski PHAT

Powerbuilding program based around 2 strength days and 3 hypertrophy days per week

Zach B.· Dec 2024

1athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

120 min

Heavily inspired by Layne Norton’s PHAT program, with some tweaks PHAT (Power Hypertrophy Adaptive Training) This program is designed to have a balance between strength training and hypertrophy training, helping you gain optimal muscle and strength at the same time. Intended for intermediate-advanced lifters, it is still novice friendly, although it is a very high volume program so if you are not used to training you will find yourself quite sore before your body adjusts. The program is intended to be scheduled as following: Monday - Day 1 Upper strength Tuesday - Day 2 Lower strength Wednesday - Rest Thursday - Day 3 Back/shoulders HT Friday - Day 4 Lower HT Sarurday - Day 5 Chest/arms HT Sunday- Rest On strength days, aim to increase compound lifts by ~5 lbs per week. Once you can complete all the target reps at the new weight, add weight again. If you fail to hit the target reps with higher weight for 2 weeks in a row, lower the weight by 10% for the following week before attempting the higher weight again. On hypertrophy days, find a weight that you can do at the target reps at RPE 8-9 (or 1-2 reps shy of failure). When you are able to complete all the target sets and reps for two weeks in a row, then add the smallest weight incremental possible for the following week. All 4 weeks of the program are identical in terms of the exercises you will do. After 3-4 weeks of PHAT, depending on your body’s fatigue level, the next week should be a deload week to prepare your body for another hard training cycle. Most exercises RPE in the program are 9, you should be going near failure in most exercises, however use your own judgement to determine what RPE you want your sets to be if the volume is too much. Each workout should take between 1-2 hours, depending on the length of your warmup sets and rests. This program is generally designed for muscle building, and as such is not recommended for people undergoing a cutting phase. The high volume of the program will require a calorie surplus and ~1 gram of protein per pound of bodyweight each day for optimal gains.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

11.1%

Triceps

10.1%

Quadriceps

9.5%

Front Delts

9.5%

Middle Delts

7.6%

Hamstrings

7.6%

Chest

7.5%

Biceps

7.3%

Forearms

6.5%

Lats

6.5%

Glutes

6.1%

Rear Delts

2.8%

Calves

2.5%

Abs

2.3%

Lower Back

Adductors

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	3	6–8 reps	80%
2	Dip (Weighted)	3	10 reps	@9
3	Pull-Up (Weighted)	3	8 reps	@9
4	Barbell Row	3	8 reps	@9
5	Overhead Press (Barbell)	3	6–8 reps	@9
6	Face Pull	3	12–15 reps	@9
7	Lateral Raise (Dumbbell)	3	15 reps	@9
8	Bicep Curl (EZ Bar)	3	10–12 reps	@9
9	Skull Crusher (Barbell)	3	10–12 reps	@9
10	Wrist Curls	3	20 reps	@9
11	Reverse Wrist Curl (Dumbbell)	3	20 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	3	6–8 reps	80%
2	Hack Squat	3	8–10 reps	@9
3	Leg Extension	3	12 reps	@9
4	Lying Leg Curl	3	12 reps	@9
5	Bulgarian Split Squat (Dumbbell)	3	10 reps	@9
6	Seated Calf Raise	3	20–30 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown	3	12–15 reps	@9
2	Seated Row (Cable)	3	12–15 reps	@9
3	Pull-Up (Bodyweight)	3	15–20 reps	@9
4	Seated Shoulder Press (Dumbbell)	3	12–15 reps	@9
5	Shrug (Barbell)	3	20–25 reps	@9
6	Pendlay Row	3	12–15 reps	@9
7	Lateral Raise (Dumbbell)	3	20 reps	@9
8	Upright Row (Dumbbell)	3	12–15 reps	@9
9	Face Pull	3	12–15 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	3	15–20 reps	@9
		1	10–15 reps	@9
2	Hack Squat	3	12–15 reps	@9
3	Leg Extension	3	20–25 reps	@9
4	Lying Leg Curl	3	20–25 reps	@9
5	Romanian Deadlift (Barbell)	3	12 reps	@8
6	Seated Calf Raise	3	20–30 reps	@9

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	3	10–12 reps	@9
2	Bench Press (Barbell)	3	10–12 reps	@9
3	Pec Deck (Machine)	4	12–15 reps	@9
4	Preacher Curl (EZ Bar)	3	12–15 reps	@9
5	Skull Crusher (Barbell)	3	12–15 reps	@9
Superset
6A	Bench Press (Close Grip)	3	12–15 reps	@9
7	Hammer Curl	3	12–15 reps	@9
8	Tricep Pushdown (Cable)	3	12–15 reps	@9
9	Reverse Bicep Curl (EZ Bar)	3	12–15 reps	@9
10	Wrist Curls	3	15–20 reps	@9
11	Reverse Wrist Curl (Dumbbell)	3	15–20 reps	@9
12	Lateral Raise (Dumbbell)	3	30 reps	@9

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, Bilinski PHAT 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 120 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.

Bilinski PHAT 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bilinski PHAT 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android