PHAT - Candy V3
PHAT-style routine that emphasizes glutes, shoulders, and arms with smarter, cleaner volume.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | @7 |
| 2 | Pull-Up (Weighted) | 1 | 6–8 reps | — |
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | — | ||
| 3 | Chest Supported Row (Machine) | 3 | 8–10 reps | — |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | — |
| 5 | Lateral Raise (Cable) | 3 | 10–15 reps | — |
| 6 | Bicep Curl (Barbell) | 1 | 8–10 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 8–10 reps | — | ||
| 7 | Tricep Pushdown (Cable) | 2 | 8–10 reps | — |
| 8 | Dip (Weighted) | 2 | 8–10 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (Unilateral) | 3 | 6–8 reps |
| 2 | Hip Thrust (Machine) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 3 | Leg Curl | 2 | 10–12 reps |
| 4 | Glute Kickback | 2 | 12–15 reps |
| 5 | Standing Calf Raise | 3 | 10–12 reps |
| 6 | Seated Calf Raise | 2 | 12–15 reps |
| 7 | Ab Wheel | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Dumbbell) | 3 | 8–12 reps |
| 2 | Lat Pulldown | 3 | 10–12 reps |
| 3 | Reverse Pec Deck | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 4 | Bicep Curl (EZ Bar) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Shoulder Press (Plate Loaded) | 3 | 8–12 reps |
| 6 | Chest Supported Lateral Raise | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 7 | Lateral Raise (Dumbbell) | 3 | 12–20 reps |
| 8 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Hip Thrust (Machine) | 3 | 10–12 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 10–12 reps |
| 4 | Leg Extension | 2 | 12–15 reps |
| 5 | Glute Kickback | 2 | 12–15 reps |
| 6 | Seated Calf Raise | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 7 | Ab Wheel | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Bench Press (Barbell) | 3 | 8–12 reps |
| 3 | Chest Fly (Machine) | 2 | 12–15 reps |
| 4 | Lateral Raise (Cable) | 1 | 12–20 reps |
| 1 | 12–20 reps | ||
| 1 | 12–20 reps | ||
| Superset | |||
| 5A | Incline Curl (Dumbbell) | 3 | 12–15 reps |
| 5B | Hammer Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Bicep Curl (Cable) | 3 | 15–20 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps |
| 8 | Tricep Pushdown (Cable) | 2 | 12–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PHAT - Candy V3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 70 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 - Candy V3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PHAT - Candy V3 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
