Program Description
**Phil’s Workout** is a comprehensive 6-week program designed to sculpt and strengthen your entire body through a structured approach. With 36 training sessions, this program focuses on bodybuilding and muscle sculpting, making it perfect for novices and beginners. Each workout lasts around 80 minutes and utilizes a full gym setup, ensuring you have access to all the equipment you need for effective training. Get ready to transform your physique and build a solid foundation with Phil’s proven methods!
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedOct 22, 2025 03:03
- Last EditedOct 22, 2025 03:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Chest
10.9%
Biceps
10.3%
Front Delts
10.1%
Triceps
10%
Lats
9.3%
Quadriceps
8%
Middle Delts
6.1%
Hamstrings
5.8%
Glutes
5.4%
Forearms
2.5%
Calves
2.3%
Adductors
2.1%
Lower Back
1.8%
Abs
1.7%
Rear Delts
1.5%
Abductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
-
2A
Wide Grip Lat Pulldown
3
-
2B
Standing Pullover (Cable)
3
-
3A
Seated Hamstring Curl
3
-
3B
Hamstring Curl
3
-
4
Bent Over Row (Dumbbell)
4
-
5A
Dumbbell Row
3
-
5B
Seated Row (Cable)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
-
2A
Wide Grip Lat Pulldown
3
-
2B
Standing Pullover (Cable)
3
-
3A
Seated Hamstring Curl
3
-
3B
Hamstring Curl
3
-
4
Bent Over Row (Dumbbell)
4
-
5A
Dumbbell Row
3
-
5B
Seated Row (Cable)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
-
2A
Wide Grip Lat Pulldown
3
-
2B
Standing Pullover (Cable)
3
-
3A
Seated Hamstring Curl
3
-
3B
Hamstring Curl
3
-
4
Bent Over Row (Dumbbell)
4
-
5A
Dumbbell Row
3
-
5B
Seated Row (Cable)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
-
2A
Wide Grip Lat Pulldown
3
-
2B
Standing Pullover (Cable)
3
-
3A
Seated Hamstring Curl
3
-
3B
Hamstring Curl
3
-
4
Bent Over Row (Dumbbell)
4
-
5A
Dumbbell Row
3
-
5B
Seated Row (Cable)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
-
2A
Wide Grip Lat Pulldown
3
-
2B
Standing Pullover (Cable)
3
-
3A
Seated Hamstring Curl
3
-
3B
Hamstring Curl
3
-
4
Bent Over Row (Dumbbell)
4
-
5A
Dumbbell Row
3
-
5B
Seated Row (Cable)
3
-
6
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
-
2A
Wide Grip Lat Pulldown
3
-
2B
Standing Pullover (Cable)
3
-
3A
Seated Hamstring Curl
3
-
3B
Hamstring Curl
3
-
4
Bent Over Row (Dumbbell)
4
-
5A
Dumbbell Row
3
-
5B
Seated Row (Cable)
3
-
6
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Upright Row (Cable)
4
-
4A
Chest Press (Machine)
4
-
4B
Chest Fly (Cable)
4
-
5
Floor Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Upright Row (Cable)
4
-
4A
Chest Press (Machine)
4
-
4B
Chest Fly (Cable)
4
-
5
Floor Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Upright Row (Cable)
4
-
4A
Chest Press (Machine)
4
-
4B
Chest Fly (Cable)
4
-
5
Floor Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Upright Row (Cable)
4
-
4A
Chest Press (Machine)
4
-
4B
Chest Fly (Cable)
4
-
5
Floor Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Upright Row (Cable)
4
-
4A
Chest Press (Machine)
4
-
4B
Chest Fly (Cable)
4
-
5
Floor Press (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Upright Row (Cable)
4
-
4A
Chest Press (Machine)
4
-
4B
Chest Fly (Cable)
4
-
5
Floor Press (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4A
Hammer Curl (Dumbbell)
3
-
4B
Reverse Bicep Curl (Dumbbell)
3
-
5A
Seated Row (Machine)
3
-
5B
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4A
Hammer Curl (Dumbbell)
3
-
4B
Reverse Bicep Curl (Dumbbell)
3
-
5A
Seated Row (Machine)
3
-
5B
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4A
Hammer Curl (Dumbbell)
3
-
4B
Reverse Bicep Curl (Dumbbell)
3
-
5A
Seated Row (Machine)
3
-
5B
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4A
Hammer Curl (Dumbbell)
3
-
4B
Reverse Bicep Curl (Dumbbell)
3
-
5A
Seated Row (Machine)
3
-
5B
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4A
Hammer Curl (Dumbbell)
3
-
4B
Reverse Bicep Curl (Dumbbell)
3
-
5A
Seated Row (Machine)
3
-
5B
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Pullover (Dumbbell)
3
-
3
Seated Row (Cable)
4
-
4A
Hammer Curl (Dumbbell)
3
-
4B
Reverse Bicep Curl (Dumbbell)
3
-
5A
Seated Row (Machine)
3
-
5B
Bicep Curl (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Belt Squat
4
-
3A
Hack Squat
4
-
3B
Sissy Squat
4
-
4
Seated Calf Raise
6
-
5
Sumo Squat
3
-
6
Hip Abductor (Machine)
3
-
7
Hip Adductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Belt Squat
4
-
3A
Hack Squat
4
-
3B
Sissy Squat
4
-
4
Seated Calf Raise
6
-
5
Sumo Squat
3
-
6
Hip Abductor (Machine)
3
-
7
Hip Adductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Belt Squat
4
-
3A
Hack Squat
4
-
3B
Sissy Squat
4
-
4
Seated Calf Raise
6
-
5
Sumo Squat
3
-
6
Hip Abductor (Machine)
3
-
7
Hip Adductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Belt Squat
4
-
3A
Hack Squat
4
-
3B
Sissy Squat
4
-
4
Seated Calf Raise
6
-
5
Sumo Squat
3
-
6
Hip Abductor (Machine)
3
-
7
Hip Adductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Belt Squat
4
-
3A
Hack Squat
4
-
3B
Sissy Squat
4
-
4
Seated Calf Raise
6
-
5
Sumo Squat
3
-
6
Hip Abductor (Machine)
3
-
7
Hip Adductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
-
2
Belt Squat
4
-
3A
Hack Squat
4
-
3B
Sissy Squat
4
-
4
Seated Calf Raise
6
-
5
Sumo Squat
3
-
6
Hip Abductor (Machine)
3
-
7
Hip Adductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3A
Front Raise
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4
Single Arm Shoulder Press
4
-
5A
Chest Press (Machine)
3
-
5B
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3A
Front Raise
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4
Single Arm Shoulder Press
4
-
5A
Chest Press (Machine)
3
-
5B
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3A
Front Raise
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4
Single Arm Shoulder Press
4
-
5A
Chest Press (Machine)
3
-
5B
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3A
Front Raise
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4
Single Arm Shoulder Press
4
-
5A
Chest Press (Machine)
3
-
5B
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3A
Front Raise
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4
Single Arm Shoulder Press
4
-
5A
Chest Press (Machine)
3
-
5B
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
-
2
Lateral Raise (Dumbbell)
4
-
3A
Front Raise
3
-
3B
Rear Delt Fly (Dumbbell)
3
-
4
Single Arm Shoulder Press
4
-
5A
Chest Press (Machine)
3
-
5B
Shrug (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2A
Skull Crusher (Dumbbell)
4
-
2B
Hammer Curl (Dumbbell)
4
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2A
Skull Crusher (Dumbbell)
4
-
2B
Hammer Curl (Dumbbell)
4
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2A
Skull Crusher (Dumbbell)
4
-
2B
Hammer Curl (Dumbbell)
4
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2A
Skull Crusher (Dumbbell)
4
-
2B
Hammer Curl (Dumbbell)
4
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2A
Skull Crusher (Dumbbell)
4
-
2B
Hammer Curl (Dumbbell)
4
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2A
Skull Crusher (Dumbbell)
4
-
2B
Hammer Curl (Dumbbell)
4
-
3
Tricep Rope Push Down (Cable)
3
-
4
Dip (Bodyweight)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Stiff Leg Deadlift4 Sets
-
2A
Wide Grip Lat Pulldown3 Sets
-
2B
Standing Pullover (Cable)3 Sets
-
3A
Seated Hamstring Curl3 Sets
-
3B
Hamstring Curl3 Sets
-
4
Bent Over Row (Dumbbell)4 Sets
-
5A
Dumbbell Row3 Sets
-
5B
Seated Row (Cable)3 Sets
-
6
Leg Extension3 Sets
-
Day 2
1
Bench Press (Dumbbell)4 Sets
-
2
Incline Bench Press (Dumbbell)4 Sets
-
3
Upright Row (Cable)4 Sets
-
4A
Chest Press (Machine)4 Sets
-
4B
Chest Fly (Cable)4 Sets
-
5
Floor Press (Dumbbell)4 Sets
-
Day 3
1
Wide Grip Lat Pulldown3 Sets
-
2
Pullover (Dumbbell)3 Sets
-
3
Seated Row (Cable)4 Sets
-
4A
Hammer Curl (Dumbbell)3 Sets
-
4B
Reverse Bicep Curl (Dumbbell)3 Sets
-
5A
Seated Row (Machine)3 Sets
-
5B
Bicep Curl (Cable)3 Sets
-
Day 4
1
Leg Extension3 Sets
-
2
Belt Squat4 Sets
-
3A
Hack Squat4 Sets
-
3B
Sissy Squat4 Sets
-
4
Seated Calf Raise6 Sets
-
5
Sumo Squat3 Sets
-
6
Hip Abductor (Machine)3 Sets
-
7
Hip Adductor (Machine)3 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)4 Sets
-
2
Lateral Raise (Dumbbell)4 Sets
-
3A
Front Raise3 Sets
-
3B
Rear Delt Fly (Dumbbell)3 Sets
-
4
Single Arm Shoulder Press4 Sets
-
5A
Chest Press (Machine)3 Sets
-
5B
Shrug (Dumbbell)3 Sets
-
Day 6
1
Preacher Curl (Dumbbell)4 Sets
-
2A
Skull Crusher (Dumbbell)4 Sets
-
2B
Hammer Curl (Dumbbell)4 Sets
-
3
Tricep Rope Push Down (Cable)3 Sets
-
4
Dip (Bodyweight)3 Sets
-