logo
BoostcampPNG

PHAT - Home Gym variant with deload

by Vincent L.
4 athletes joined
5.0
(1 rating)

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
    Jun 27, 2025 11:02

Summary

Unleash your strength with the PHAT - Home Gym variant with deload, a dynamic 5-week program designed for serious lifters. Commit to 5 days of targeted training, focusing on upper and lower body power, as well as back and shoulders. Each session combines heavy lifts with strategic deloads to maximize muscle growth and recovery, ensuring you stay strong and injury-free. Perfect for those equipped with a garage gym, this program will elevate your training and help you achieve your fitness goals with confidence.

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
BlogBannerPC
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
BlogBannerPC
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