PHAT Alternative
Transform your strength and physique in just 4 weeks with this powerbuilding program—maximize gains from your garage gym!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 3–5 reps | @8–9 |
| 2 | Pull-Up (Bodyweight) | 2 | AMRAP | @10 |
| 3 | Dip (Weighted) | 2 | 8–10 reps | @8 |
| 4 | Barbell Row | 2 | 3–5 reps | @8–9 |
| 1 | 3–5 reps | @9–10 | ||
| 5 | Pullover (Dumbbell) | 2 | 6–10 reps | @8 |
| 6 | Seated Overhead Press (Barbell) | 3 | 6–10 reps | @8 |
| Superset | ||||
| 7A | Preacher Curl (Barbell) | 3 | 6–10 reps | @8 |
| 7B | Overhead Extension (Dumbbell) | 3 | 6–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps | @8 |
| 2 | Belt Squat | 2 | 6–10 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 3 | 5–8 reps | @8.5 |
| Superset | ||||
| 4A | Leg Extension | 2 | 6–10 reps | @9.5 |
| 4B | Lying Leg Curl | 2 | 6–10 reps | @9.5 |
| 4C | Standing Calf Raise | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 3–5 reps | @8–9 |
| 2 | Bent Over Row (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 3 | Seated Row (Cable) | 3 | 10–12 reps | @8.5 |
| 4 | Inverted Row | 3 | 10–15 reps | — |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @8.5 |
| 6 | Lateral Raise (Dumbbell) | 3 | 10–12 reps | @8.5 |
| 7 | Upright Row (Barbell) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 3 reps | @8.5 |
| 2 | Front Squat (Barbell) | 3 | 8–12 reps | @8.5 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8.5 |
| Superset | ||||
| 4A | Lying Leg Curl | 3 | 12–15 reps | @8.5 |
| 4B | Leg Extension | 3 | 12–15 reps | @8.5 |
| 4C | Standing Calf Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 6 | 3 reps | @8.5 |
| 2 | Bench Press (Barbell) | 1 | 10–12 reps | @8.5 |
| 1 | 8–10 reps | @8.5 | ||
| 1 | 5–8 reps | @8.5 | ||
| 3 | Incline Chest Fly (Dumbbell) | 3 | 12–15 reps | @8.5 |
| Superset | ||||
| 4A | Preacher Curl (Barbell) | 3 | 8–10 reps | @8.5 |
| 4B | Tricep Pushdown (Cable) | 3 | 8–10 reps | @8.5 |
| Superset | ||||
| 5A | Bicep Curl (Barbell) | 3 | 8–10 reps | @8.5 |
| 5B | Skull Crusher | 3 | 8–10 reps | @8.5 |
| Superset | ||||
| 6A | Hammer Curl | 3 | 8–10 reps | @8.5 |
| 6B | Overhead Extension (Dumbbell) | 3 | 8–10 reps | @8.5 |
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, PHAT Alternative 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 garage 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 60 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 Alternative 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.
PHAT Alternative 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
