Summer PHAT + Cardio x2 (1)
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 10 min |
| 2 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10 min |
| 2 | Yoga | 1 | 20 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 6 | 3 reps | 85% |
| Superset | ||||
| 2A | Incline Curl (Dumbbell) | 2 | 15 reps | 50% |
| 2B | Tricep Kickback | 2 | 15 reps | 50% |
| 3 | Incline Bench Press (Dumbbell) | 3 | 15 reps | 50% |
| Superset | ||||
| 4A | Concentration Curl | 2 | 15 reps | 50% |
| 4B | Overhead Tricep Extension (Cable) | 2 | 15 reps | 50% |
| Superset | ||||
| 5A | Preacher Curl (Barbell) | 3 | 15 reps | 50% |
| 5B | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | 50% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pendlay Row | 6 | 3 reps | 70% |
| Superset | ||||
| 2A | Lat Pulldown | 2 | 15 reps | 70% |
| 2B | Single Arm Iso Row | 2 | 15 reps | 70% |
| 2C | Reverse Pec Deck | 2 | 15 reps | 70% |
| 3 | Seated Military Press (Barbell) | 3 | 15 reps | 70% |
| Superset | ||||
| 4A | Barbell Row | 3 | 15 reps | 70% |
| 4B | Lateral Raise (Dumbbell) | 3 | 15 reps | 70% |
| 5 | Seated Row (Cable) | 3 | 15 reps | 70% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 0 reps |
| 2 | Bench Press (Barbell) | 3 | 5 reps |
| Superset | |||
| 3A | Pull-Up (Weighted) | 2 | 10 reps |
| 3B | Dip (Weighted) | 2 | 10 reps |
| 3C | Reverse Pec Deck | 2 | 10 reps |
| 4 | Military Press (Barbell) | 3 | 8 reps |
| Superset | |||
| 5A | Skull Crusher (Barbell) | 3 | 8 reps |
| 5B | Bicep Curl (Barbell) | 3 | 8 reps |
| 5C | Chest Fly (Machine) | 3 | 10 reps |
| Superset | |||
| 6A | Russian Twist (Dumbbell) | 3 | 50 reps |
| 6B | Plank | 3 | 2 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 5 | 8 reps |
| 1B | Standing Calf Raise | 5 | 20 reps |
| 2 | Hack Squat | 2 | 8 reps |
| 3 | Stiff Leg Deadlift | 3 | 6 reps |
| Superset | |||
| 4A | Leg Curl | 2 | 10 reps |
| 4B | Leg Extension | 2 | 10 reps |
| 4C | Seated Calf Raise | 2 | 10 reps |
| 5 | Sit Up | 3 | 50 reps |
| 6 | Stretching | 1 | 10 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 6 | 10 reps | 65% |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 3 | 15 reps | 65% |
| 2B | Leg Extension | 3 | 15 reps | 65% |
| 3 | Hack Squat | 3 | 15 reps | 70% |
| Superset | ||||
| 4A | Leg Curl | 2 | 15 reps | 55% |
| 4B | Seated Calf Raise | 2 | 25 reps | 60% |
| Superset | ||||
| 5A | Leg Press (45 Degrees) | 2 | 15 reps | 70% |
| 5B | Calf Raise (Leg Press) | 2 | 20 reps | 75% |
| 5C | Lying Leg Curl | 2 | 15 reps | 65% |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer PHAT + Cardio x2 (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Summer PHAT + Cardio x2 (1) is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer PHAT + Cardio x2 (1) 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
