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PHA Training Program
Intermediate–AdvancedFree

PHA Training Program

This endurance-strength training program is meant for intermediate to advanced lifters looking to have a quick full body workout.

Tyler M.
Tyler M.· Mar 2025
1athletes running this program
iOS & Android

Overview

Length
8 weeks
Days / week
2 days
Level
Intermediate, Advanced
Goal
Athletics, Muscle, Strength
Equipment
Full Gym
Session length
40 min
Peripheral Heart Action (PHA) training is a circuit-style workout method designed to improve both cardiovascular endurance and muscular strength by alternating between upper- and lower-body exercises with minimal rest. This approach keeps the heart rate elevated throughout the workout while reducing localized muscle fatigue. How It Works: • Exercises are arranged in a circuit format, typically consisting of 4-6 exercises. • Movements alternate between upper- and lower-body exercises to keep blood circulating efficiently. • Rest periods are kept short (10-30 seconds) to maintain cardiovascular demand. • The workout typically lasts 30-45 minutes and can be adjusted for different fitness levels.

Who it's for

Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
18.3%
Glutes
12.2%
Abs
9.9%
Upper Back
9.1%
Other
8.6%
Hamstrings
8.4%
Front Delts
8.4%
Lats
6.9%
Triceps
5.3%
Chest
3.8%
Middle Delts
3.8%
Adductors
2.3%
Biceps
1.5%
Lower Back
1.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Goblet Squat38–15 reps@7
2Pull-Up (Bodyweight)38–15 reps@7–8
3Walking Lunge38–15 reps@7
4Push Up38–15 reps@7–8
5Kettlebell Swing38–15 reps@8
6Jump Rope340–60 min@8–9
#ExerciseSetsRepsLoad
1Trap Bar Deadlift38–15 reps@8
2Overhead Press (Barbell)38–15 reps@7–8
3Bulgarian Split Squat (Dumbbell)18–15 reps@8
28–15 reps@8
4Renegade Row38–15 reps@7
5Med Ball Slam38–15 reps@8–9
6Sprint420–30 min@9–10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PHA Training Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 40 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.

PHA Training Program is structured around 2 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PHA Training Program 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

Boostcamp app
1,000+ 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.
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