Program Description
Not for everyone
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJul 07, 2025 11:48
- Last EditedJul 10, 2025 01:17
Summary
Get ready to transform your physique with the Summer PHAT + Cardio x2 program! Over the next 6 weeks, you’ll engage in a rigorous 7-day training schedule that combines power hypertrophy with effective cardio sessions. Each week, you’ll target different muscle groups with high-intensity workouts and active recovery days featuring cardio and stretching routines. This program is designed for those who are serious about building strength and endurance while sculpting their body for summer. Embrace the challenge and watch your progress soar!
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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
Pendlay Row
6
3 reps
70%
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%
4A
Barbell Row
3
15 reps
70%
4B
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Seated Row (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
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%
4A
Barbell Row
3
15 reps
70%
4B
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Seated Row (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
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%
4A
Barbell Row
3
15 reps
70%
4B
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Seated Row (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
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%
4A
Barbell Row
3
15 reps
70%
4B
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Seated Row (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
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%
4A
Barbell Row
3
15 reps
70%
4B
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Seated Row (Cable)
3
15 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
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%
4A
Barbell Row
3
15 reps
70%
4B
Lateral Raise (Dumbbell)
3
15 reps
70%
5
Seated Row (Cable)
3
15 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
85%
2A
Incline Curl (Dumbbell)
2
15 reps
50%
2B
Tricep Kickback
2
15 reps
50%
3
Incline Bench Press (Dumbbell)
3
15 reps
50%
4A
Concentration Curl
2
15 reps
50%
4B
Overhead Tricep Extension (Cable)
2
15 reps
50%
5A
Preacher Curl (Barbell)
3
15 reps
50%
5B
V-Handle Tricep Pushdown (Cable)
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
85%
2A
Incline Curl (Dumbbell)
2
15 reps
50%
2B
Tricep Kickback
2
15 reps
50%
3
Incline Bench Press (Dumbbell)
3
15 reps
50%
4A
Concentration Curl
2
15 reps
50%
4B
Overhead Tricep Extension (Cable)
2
15 reps
50%
5A
Preacher Curl (Barbell)
3
15 reps
50%
5B
V-Handle Tricep Pushdown (Cable)
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
85%
2A
Incline Curl (Dumbbell)
2
15 reps
50%
2B
Tricep Kickback
2
15 reps
50%
3
Incline Bench Press (Dumbbell)
3
15 reps
50%
4A
Concentration Curl
2
15 reps
50%
4B
Overhead Tricep Extension (Cable)
2
15 reps
50%
5A
Preacher Curl (Barbell)
3
15 reps
50%
5B
V-Handle Tricep Pushdown (Cable)
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
85%
2A
Incline Curl (Dumbbell)
2
15 reps
50%
2B
Tricep Kickback
2
15 reps
50%
3
Incline Bench Press (Dumbbell)
3
15 reps
50%
4A
Concentration Curl
2
15 reps
50%
4B
Overhead Tricep Extension (Cable)
2
15 reps
50%
5A
Preacher Curl (Barbell)
3
15 reps
50%
5B
V-Handle Tricep Pushdown (Cable)
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
85%
2A
Incline Curl (Dumbbell)
2
15 reps
50%
2B
Tricep Kickback
2
15 reps
50%
3
Incline Bench Press (Dumbbell)
3
15 reps
50%
4A
Concentration Curl
2
15 reps
50%
4B
Overhead Tricep Extension (Cable)
2
15 reps
50%
5A
Preacher Curl (Barbell)
3
15 reps
50%
5B
V-Handle Tricep Pushdown (Cable)
3
15 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
3 reps
85%
2A
Incline Curl (Dumbbell)
2
15 reps
50%
2B
Tricep Kickback
2
15 reps
50%
3
Incline Bench Press (Dumbbell)
3
15 reps
50%
4A
Concentration Curl
2
15 reps
50%
4B
Overhead Tricep Extension (Cable)
2
15 reps
50%
5A
Preacher Curl (Barbell)
3
15 reps
50%
5B
V-Handle Tricep Pushdown (Cable)
3
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
10 reps
65%
2A
Romanian Deadlift (Barbell)
3
15 reps
65%
2B
Leg Extension
3
15 reps
65%
3
Hack Squat
3
15 reps
70%
4A
Leg Curl
2
15 reps
55%
4B
Seated Calf Raise
2
25 reps
60%
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
10 reps
65%
2A
Romanian Deadlift (Barbell)
3
15 reps
65%
2B
Leg Extension
3
15 reps
65%
3
Hack Squat
3
15 reps
70%
4A
Leg Curl
2
15 reps
55%
4B
Seated Calf Raise
2
25 reps
60%
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
10 reps
65%
2A
Romanian Deadlift (Barbell)
3
15 reps
65%
2B
Leg Extension
3
15 reps
65%
3
Hack Squat
3
15 reps
70%
4A
Leg Curl
2
15 reps
55%
4B
Seated Calf Raise
2
25 reps
60%
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
10 reps
65%
2A
Romanian Deadlift (Barbell)
3
15 reps
65%
2B
Leg Extension
3
15 reps
65%
3
Hack Squat
3
15 reps
70%
4A
Leg Curl
2
15 reps
55%
4B
Seated Calf Raise
2
25 reps
60%
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
10 reps
65%
2A
Romanian Deadlift (Barbell)
3
15 reps
65%
2B
Leg Extension
3
15 reps
65%
3
Hack Squat
3
15 reps
70%
4A
Leg Curl
2
15 reps
55%
4B
Seated Calf Raise
2
25 reps
60%
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%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
10 reps
65%
2A
Romanian Deadlift (Barbell)
3
15 reps
65%
2B
Leg Extension
3
15 reps
65%
3
Hack Squat
3
15 reps
70%
4A
Leg Curl
2
15 reps
55%
4B
Seated Calf Raise
2
25 reps
60%
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%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
3
5 reps
-
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
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
5C
Chest Fly (Machine)
3
10 reps
-
6A
Russian Twist (Dumbbell)
3
50 reps
-
6B
Plank
3
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
3
5 reps
-
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
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
5C
Chest Fly (Machine)
3
10 reps
-
6A
Russian Twist (Dumbbell)
3
50 reps
-
6B
Plank
3
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
3
5 reps
-
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
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
5C
Chest Fly (Machine)
3
10 reps
-
6A
Russian Twist (Dumbbell)
3
50 reps
-
6B
Plank
3
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
3
5 reps
-
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
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
5C
Chest Fly (Machine)
3
10 reps
-
6A
Russian Twist (Dumbbell)
3
50 reps
-
6B
Plank
3
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
3
5 reps
-
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
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
5C
Chest Fly (Machine)
3
10 reps
-
6A
Russian Twist (Dumbbell)
3
50 reps
-
6B
Plank
3
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Bench Press (Barbell)
3
5 reps
-
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
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bicep Curl (Barbell)
3
8 reps
-
5C
Chest Fly (Machine)
3
10 reps
-
6A
Russian Twist (Dumbbell)
3
50 reps
-
6B
Plank
3
2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
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 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Week 1
1 / 6 Weeks
Day 4
1
Treadmill1 Set
10 mins
-
2
Stair Climber1 Set
20 mins
-
Day 7
1
Stretching1 Set
10 mins
-
2
Yoga1 Set
20 mins
-
Day 2
1
Incline Bench Press (Barbell)6 Sets
3 Reps
85%
2A
Incline Curl (Dumbbell)2 Sets
15 Reps
50%
2B
Tricep Kickback2 Sets
15 Reps
50%
3
Incline Bench Press (Dumbbell)3 Sets
15 Reps
50%
4A
Concentration Curl2 Sets
15 Reps
50%
4B
Overhead Tricep Extension (Cable)2 Sets
15 Reps
50%
5A
Preacher Curl (Barbell)3 Sets
15 Reps
50%
5B
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
50%
Day 1
1
Pendlay Row6 Sets
3 Reps
70%
2A
Lat Pulldown2 Sets
15 Reps
70%
2B
Single Arm Iso Row2 Sets
15 Reps
70%
2C
Reverse Pec Deck2 Sets
15 Reps
70%
3
Seated Military Press (Barbell)3 Sets
15 Reps
70%
4A
Barbell Row3 Sets
15 Reps
70%
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
70%
5
Seated Row (Cable)3 Sets
15 Reps
70%
Day 5
1
Deadlift (Barbell)1 Set
-
2
Bench Press (Barbell)3 Sets
5 Reps
-
3A
Pull-Up (Weighted)2 Sets
10 Reps
-
3B
Dip (Weighted)2 Sets
10 Reps
-
3C
Reverse Pec Deck2 Sets
10 Reps
-
4
Military Press (Barbell)3 Sets
8 Reps
-
5A
Skull Crusher (Barbell)3 Sets
8 Reps
-
5B
Bicep Curl (Barbell)3 Sets
8 Reps
-
5C
Chest Fly (Machine)3 Sets
10 Reps
-
6A
Russian Twist (Dumbbell)3 Sets
50 Reps
-
6B
Plank3 Sets
2 mins
-
Day 6
1A
Squat (Barbell)5 Sets
8 Reps
-
1B
Standing Calf Raise5 Sets
20 Reps
-
2
Hack Squat2 Sets
8 Reps
-
3
Stiff Leg Deadlift3 Sets
6 Reps
-
4A
Leg Curl2 Sets
10 Reps
-
4B
Leg Extension2 Sets
10 Reps
-
4C
Seated Calf Raise2 Sets
10 Reps
-
5
Sit Up3 Sets
50 Reps
-
6
Stretching1 Set
10 mins
-
Day 3
1
Bulgarian Split Squat (Barbell)6 Sets
10 Reps
65%
2A
Romanian Deadlift (Barbell)3 Sets
15 Reps
65%
2B
Leg Extension3 Sets
15 Reps
65%
3
Hack Squat3 Sets
15 Reps
70%
4A
Leg Curl2 Sets
15 Reps
55%
4B
Seated Calf Raise2 Sets
25 Reps
60%
5A
Leg Press (45 Degrees)2 Sets
15 Reps
70%
5B
Calf Raise (Leg Press)2 Sets
20 Reps
75%
5C
Lying Leg Curl2 Sets
15 Reps
65%