Pheonix Gentleman Split
To get back into muscular Shape with some cardio Gains
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dips | 3 | 8 reps | @9 |
| 1B | Bodweight Rows | 3 | 8 reps | @9 |
| Superset | ||||
| 2A | Behind The Back Overhead Press | 3 | 8 reps | @9 |
| 2B | Single Arm Banded Lat Pulldown | 3 | 8 reps | @9 |
| Superset | ||||
| 3A | Arm Blaster DB Curls | 3 | 8 reps | @10 |
| 3B | Easybar Skull Crushers | 3 | 8 reps | @10 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Banded Deadlifts | 3 | 5 reps | @8 |
| 2 | Bulgerian Spilt Squat | 3 | 10 reps | @8 |
| 3 | Banded Goodmornings | 3 | 10 reps | @8 |
| 4 | Leg Raise (Captain's Chair) | 3 | 15 reps | @10 |
| 5 | Calf Raise (Bodyweight) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Alternating Dumbbell Curl | 3 | 8 reps | @9 |
| 1B | Easybar Skull Crushers | 3 | 8 reps | @9 |
| Superset | ||||
| 2A | Hammer Curl (Dumbbell) | 3 | 10 reps | @9 |
| 2B | Banded Overhead Extensions | 3 | 12 reps | @9 |
| Superset | ||||
| 3A | Arm Blaster DB Curls | 3 | 12 reps | @9 |
| 3B | Narrow Push Up | 3 | — | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Banded Overhead Press | 3 | 8 reps | @9 |
| 1B | Single Arm Banded Lat Pulldown | 3 | 8 reps | @9 |
| Superset | ||||
| 2A | Behind The Back Overhead Press | 3 | 12 reps | @9 |
| 2B | Rear Delt Band High Row | 3 | 12 reps | @9 |
| 3 | Plank (Weighted) | 3 | — | @10 |
| 4 | Lateral Raises Banded | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stairs Climbs | 3 | 18 reps | @10 |
| 2 | Banded Goodmornings | 3 | 12 reps | @9 |
| 3 | Single Leg Calf Raise (Weighted) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Finger Curls | 3 | 10 reps | @9 |
| 1B | Neck Curl | 3 | 15 reps | @9 |
| Superset | ||||
| 2A | Neck Extensions | 3 | 15 reps | @9 |
| 2B | Incline Hammer Curl (Dumbbell) | 3 | 10 reps | @9 |
| Superset | ||||
| 3A | Abs Crunch (Weighted) | 3 | 15 reps | @9 |
| 3B | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| Superset | ||||
| 4A | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @9 |
| 4B | Deadhangs | 3 | 2 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Running | 1 | 1 rep |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Pheonix Gentleman Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. 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 60 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.
Pheonix Gentleman Split 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pheonix Gentleman Split 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
