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PHAT - Home Gym variant with deload

by Vincent L.
1 athletes joined

Program Description

Lane Norton's PHAT program but customized to home gym specs and a deload week added

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 16, 2024 07:53
  • Last Edited
    Sep 23, 2024 11:26
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4
Dip (Weighted)
2
6-10 reps
RPE 8
5
Pendlay Row
3
3-5 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
8
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72.5%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4
Dip (Weighted)
2
6-10 reps
RPE 8
5
Pendlay Row
3
3-5 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77.5%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4
Dip (Weighted)
2
6-10 reps
RPE 8
5
Pendlay Row
3
3-5 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 8
4
Dip (Weighted)
2
6-10 reps
RPE 8
5
Pendlay Row
3
3-5 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Pull-Up (Bodyweight)
2
6-10 reps
RPE 6
3
Bent Over Row (Dumbbell)
2
6-10 reps
RPE 6
4
Dip (Weighted)
2
6-10 reps
RPE 6
5
Pendlay Row
3
3-5 reps
RPE 6
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
7
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 6
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Hatfield Squat
2
6-10 reps
RPE 8
3
Leg Extension (Dumbbell)
2
6-10 reps
RPE 8
4
Stiff Leg Deadlift
3
5-8 reps
RPE 8
5
Single-Leg Leg Curl
2
6-10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 8
7B
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Hatfield Squat
2
6-10 reps
RPE 8
3
Leg Extension (Dumbbell)
2
6-10 reps
RPE 8
4
Stiff Leg Deadlift
3
5-8 reps
RPE 8
5
Single-Leg Leg Curl
2
6-10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 8
7B
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Hatfield Squat
2
6-10 reps
RPE 8
3
Leg Extension (Dumbbell)
2
6-10 reps
RPE 8
4
Stiff Leg Deadlift
3
5-8 reps
RPE 8
5
Single-Leg Leg Curl
2
6-10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 8
7B
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Hatfield Squat
2
6-10 reps
RPE 8
3
Leg Extension (Dumbbell)
2
6-10 reps
RPE 8
4
Stiff Leg Deadlift
3
5-8 reps
RPE 8
5
Single-Leg Leg Curl
2
6-10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7A
Cable Crunch
3
10 reps
RPE 8
7B
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Hatfield Squat
2
6-10 reps
RPE 6
3
Leg Extension (Dumbbell)
2
6-10 reps
RPE 6
4
Stiff Leg Deadlift
3
5-8 reps
RPE 6
5
Single-Leg Leg Curl
2
6-10 reps
RPE 6
6
Standing Calf Raise
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 6
7B
Jump Rope
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
65%
2
Rack Chins
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 8
6
Military Press (Barbell)
3
8-12 reps
RPE 8
7
Upright Row (Dumbbell)
2
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
8B
Face Pull
3
15 reps
RPE 8
9
Alternating Lateral Ball Slams
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
72.5%
2
Rack Chins
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 8
6
Military Press (Barbell)
3
8-12 reps
RPE 8
7
Upright Row (Dumbbell)
2
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
8B
Face Pull
3
15 reps
RPE 8
9
Alternating Lateral Ball Slams
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
67.5%
2
Rack Chins
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 8
6
Military Press (Barbell)
3
8-12 reps
RPE 8
7
Upright Row (Dumbbell)
2
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
8B
Face Pull
3
15 reps
RPE 8
9
Alternating Lateral Ball Slams
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
70%
2
Rack Chins
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 8
6
Military Press (Barbell)
3
8-12 reps
RPE 8
7
Upright Row (Dumbbell)
2
12 reps
RPE 8
8A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
8B
Face Pull
3
15 reps
RPE 8
9
Alternating Lateral Ball Slams
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
60%
2
Rack Chins
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
2
12 reps
RPE 6
5
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 6
6
Military Press (Barbell)
3
8-12 reps
RPE 6
7
Upright Row (Dumbbell)
2
12 reps
RPE 6
8A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
8B
Face Pull
3
15 reps
RPE 6
9
Alternating Lateral Ball Slams
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
3
Safety Bar Squat
2
12 reps
RPE 8
4
Leg Extension (Dumbbell)
3
15-20 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
6
Good Morning
2
12 reps
RPE 8
7
Single-Leg Leg Curl
2
15-20 reps
RPE 8
8
Donkey Calf Raise (Dip Belt)
4
15 reps
RPE 8
9
Jump Rope
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
3
Safety Bar Squat
2
12 reps
RPE 8
4
Leg Extension (Dumbbell)
3
15-20 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
6
Good Morning
2
12 reps
RPE 8
7
Single-Leg Leg Curl
2
15-20 reps
RPE 8
8
Donkey Calf Raise (Dip Belt)
4
15 reps
RPE 8
9
Jump Rope
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
67.5%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
3
Safety Bar Squat
2
12 reps
RPE 8
4
Leg Extension (Dumbbell)
3
15-20 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
6
Good Morning
2
12 reps
RPE 8
7
Single-Leg Leg Curl
2
15-20 reps
RPE 8
8
Donkey Calf Raise (Dip Belt)
4
15 reps
RPE 8
9
Jump Rope
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
70%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 8
3
Safety Bar Squat
2
12 reps
RPE 8
4
Leg Extension (Dumbbell)
3
15-20 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
6
Good Morning
2
12 reps
RPE 8
7
Single-Leg Leg Curl
2
15-20 reps
RPE 8
8
Donkey Calf Raise (Dip Belt)
4
15 reps
RPE 8
9
Jump Rope
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
60%
2
Bulgarian Split Squat (Barbell)
3
8-12 reps
RPE 6
3
Safety Bar Squat
2
12 reps
RPE 6
4
Leg Extension (Dumbbell)
3
15-20 reps
RPE 6
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 6
6
Good Morning
2
12 reps
RPE 6
7
Single-Leg Leg Curl
2
15-20 reps
RPE 6
8
Donkey Calf Raise (Dip Belt)
4
15 reps
RPE 6
9
Jump Rope
3
1 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5A
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
5B
Tricep Extension (EZ Bar)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7A
Spider Curl
2
15 reps
RPE 8
7B
Cable Kickback
2
15 reps
RPE 8
8A
Med Ball Slam
3
8 reps
RPE 8
8B
Ab Wheel
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5A
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
5B
Tricep Extension (EZ Bar)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7A
Spider Curl
2
15 reps
RPE 8
7B
Cable Kickback
2
15 reps
RPE 8
8A
Med Ball Slam
3
8 reps
RPE 8
8B
Ab Wheel
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5A
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
5B
Tricep Extension (EZ Bar)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7A
Spider Curl
2
15 reps
RPE 8
7B
Cable Kickback
2
15 reps
RPE 8
8A
Med Ball Slam
3
8 reps
RPE 8
8B
Ab Wheel
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 8
4
Chest Fly (Cable)
2
15 reps
RPE 8
5A
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
5B
Tricep Extension (EZ Bar)
3
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
6B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
7A
Spider Curl
2
15 reps
RPE 8
7B
Cable Kickback
2
15 reps
RPE 8
8A
Med Ball Slam
3
8 reps
RPE 8
8B
Ab Wheel
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Incline Bench Press (Barbell)
3
12-15 reps
RPE 6
4
Chest Fly (Cable)
2
15 reps
RPE 6
5A
Preacher Curl (Dumbbell)
3
10 reps
RPE 6
5B
Tricep Extension (EZ Bar)
3
12 reps
RPE 6
6A
Incline Curl (Dumbbell)
2
12 reps
RPE 6
6B
Tricep Pushdown (Cable)
2
12 reps
RPE 6
7A
Spider Curl
2
15 reps
RPE 6
7B
Cable Kickback
2
15 reps
RPE 6
8A
Med Ball Slam
3
8 reps
RPE 6
8B
Ab Wheel
3
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
@8
3
Bent Over Row (Dumbbell)
2 Sets
6-10 Reps
@8
4
Dip (Weighted)
2 Sets
6-10 Reps
@8
5
Pendlay Row
3 Sets
3-5 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8
8
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Hatfield Squat
2 Sets
6-10 Reps
@8
3
Leg Extension (Dumbbell)
2 Sets
6-10 Reps
@8
4
Stiff Leg Deadlift
3 Sets
5-8 Reps
@8
5
Single-Leg Leg Curl
2 Sets
6-10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7A
Cable Crunch
3 Sets
10 Reps
@8
7B
Jump Rope
3 Sets
1 mins
Day 3
1
Pendlay Row
6 Sets
3 Reps
65%
2
Rack Chins
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@8
5
Lat Pulldown (Neutral Grip)
2 Sets
15 Reps
@8
6
Military Press (Barbell)
3 Sets
8-12 Reps
@8
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@8
8A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
8B
Face Pull
3 Sets
15 Reps
@8
9
Alternating Lateral Ball Slams
3 Sets
12 Reps
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
65%
2
Bulgarian Split Squat (Barbell)
3 Sets
8-12 Reps
@8
3
Safety Bar Squat
2 Sets
12 Reps
@8
4
Leg Extension (Dumbbell)
3 Sets
15-20 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
6
Good Morning
2 Sets
12 Reps
@8
7
Single-Leg Leg Curl
2 Sets
15-20 Reps
@8
8
Donkey Calf Raise (Dip Belt)
4 Sets
15 Reps
@8
9
Jump Rope
3 Sets
1 mins
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@8
4
Chest Fly (Cable)
2 Sets
15 Reps
@8
5A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
5B
Tricep Extension (EZ Bar)
3 Sets
12 Reps
@8
6A
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
6B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
7A
Spider Curl
2 Sets
15 Reps
@8
7B
Cable Kickback
2 Sets
15 Reps
@8
8A
Med Ball Slam
3 Sets
8 Reps
@8
8B
Ab Wheel
3 Sets
12 Reps
@8