logo
BoostcampPNG

PHAT Alternative

by Eric P.
1 athletes joined

Program Description

Transform your training routine with the PHAT Alternative, a dynamic 4-week program designed for intermediate lifters. With four sessions each week, you'll blend powerbuilding and bodybuilding techniques to maximize strength and muscle growth. Each 60-minute workout focuses on compound lifts like the Incline Bench Press and Deadlift, ensuring you build a solid foundation while sculpting your physique. Perfect for those with a garage gym setup, this program will challenge you and elevate your performance to new heights!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 07:48
  • Last Edited
    Nov 12, 2025 09:24
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Hamstrings
11.2%
Triceps
10.9%
Glutes
8.8%
Chest
8.7%
Front Delts
8.4%
Upper Back
7.4%
Lats
6.8%
Biceps
6.3%
Middle Delts
5.5%
Lower Back
4.3%
Abs
2.6%
Calves
2.5%
Forearms
2.2%
Adductors
1.8%
Rear Delts
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Barbell Row
2
1
3-5 reps
3-5 reps
RPE 8-9
RPE 9-10
5
Pullover (Dumbbell)
2
6-10 reps
RPE 8
6
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
7A
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Barbell Row
2
1
3-5 reps
3-5 reps
RPE 8-9
RPE 9-10
5
Pullover (Dumbbell)
2
6-10 reps
RPE 8
6
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
7A
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Barbell Row
2
1
3-5 reps
3-5 reps
RPE 8-9
RPE 9-10
5
Pullover (Dumbbell)
2
6-10 reps
RPE 8
6
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
7A
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
8-10 reps
RPE 8
4
Barbell Row
2
1
3-5 reps
3-5 reps
RPE 8-9
RPE 9-10
5
Pullover (Dumbbell)
2
6-10 reps
RPE 8
6
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
7A
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
7B
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Belt Squat
2
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8.5
4A
Leg Extension
2
6-10 reps
RPE 9.5
4B
Lying Leg Curl
2
6-10 reps
RPE 9.5
4C
Standing Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Belt Squat
2
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8.5
4A
Leg Extension
2
6-10 reps
RPE 9.5
4B
Lying Leg Curl
2
6-10 reps
RPE 9.5
4C
Standing Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Belt Squat
2
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8.5
4A
Leg Extension
2
6-10 reps
RPE 9.5
4B
Lying Leg Curl
2
6-10 reps
RPE 9.5
4C
Standing Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Belt Squat
2
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8.5
4A
Leg Extension
2
6-10 reps
RPE 9.5
4B
Lying Leg Curl
2
6-10 reps
RPE 9.5
4C
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Inverted Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
7
Upright Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-5 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Inverted Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
7
Upright Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Inverted Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
7
Upright Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3-5 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8.5
4
Inverted Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
7
Upright Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8.5
2
Front Squat (Barbell)
3
8-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Lying Leg Curl
3
12-15 reps
RPE 8.5
4B
Leg Extension
3
12-15 reps
RPE 8.5
4C
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8.5
2
Front Squat (Barbell)
3
8-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4A
Lying Leg Curl
3
12-15 reps
RPE 8.5
4B
Leg Extension
3
12-15 reps
RPE 8.5
4C
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8.5
2
Front Squat (Barbell)
3
8-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8.5
5A
Lying Leg Curl
3
12-15 reps
RPE 8.5
5B
Leg Extension
3
12-15 reps
RPE 8.5
5C
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 8.5
2
Front Squat (Barbell)
3
8-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8.5
5A
Lying Leg Curl
3
12-15 reps
RPE 8.5
5B
Leg Extension
3
12-15 reps
RPE 8.5
5C
Standing Calf Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Preacher Curl (Barbell)
3
8-10 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
5B
Skull Crusher
3
8-10 reps
RPE 8.5
6A
Hammer Curl
3
8-10 reps
RPE 8.5
6B
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Preacher Curl (Barbell)
3
8-10 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
5B
Skull Crusher
3
8-10 reps
RPE 8.5
6A
Hammer Curl
3
8-10 reps
RPE 8.5
6B
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Preacher Curl (Barbell)
3
8-10 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
5B
Skull Crusher
3
8-10 reps
RPE 8.5
6A
Hammer Curl
3
8-10 reps
RPE 8.5
6B
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
RPE 8.5
2
Bench Press (Barbell)
1
1
1
10-12 reps
8-10 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4A
Preacher Curl (Barbell)
3
8-10 reps
RPE 8.5
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5A
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
5B
Skull Crusher
3
8-10 reps
RPE 8.5
6A
Hammer Curl
3
8-10 reps
RPE 8.5
6B
Overhead Extension (Dumbbell)
3
8-10 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@8-9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Dip (Weighted)
2 Sets
8-10 Reps
@8
4
Barbell Row
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8-9
@9-10
5
Pullover (Dumbbell)
2 Sets
6-10 Reps
@8
6
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
7A
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@8
7B
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Belt Squat
2 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8.5
4A
Leg Extension
2 Sets
6-10 Reps
@9.5
4B
Lying Leg Curl
2 Sets
6-10 Reps
@9.5
4C
Standing Calf Raise
2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
5 Sets
3-5 Reps
@8-9
2
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@8.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
4
Inverted Row
3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
7
Upright Row (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
Day 5
1
Incline Bench Press (Barbell)
6 Sets
3 Reps
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
5-8 Reps
@8.5
@8.5
@8.5
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8.5
4A
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8.5
4B
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8.5
5A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8.5
5B
Skull Crusher
3 Sets
8-10 Reps
@8.5
6A
Hammer Curl
3 Sets
8-10 Reps
@8.5
6B
Overhead Extension (Dumbbell)
3 Sets
8-10 Reps
@8.5
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
@8.5
2
Front Squat (Barbell)
3 Sets
8-12 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8.5
4A
Lying Leg Curl
3 Sets
12-15 Reps
@8.5
4B
Leg Extension
3 Sets
12-15 Reps
@8.5
4C
Standing Calf Raise
3 Sets
AMRAP
-