Intermediate–AdvancedFree
PHAT Modified Lower Volume
A modified version of the PHAT program with lower volume and slight exercise changes. A 5 day program focused on gaining strenght and building muscle.
7athletes running this program
iOS & Android
Overview
Length
12 weeks
Days / week
5 days
Level
Intermediate, Advanced
Goal
Muscle, Strength, Athletics
Equipment
Full Gym
Session length
70 min
This is a modified version of the original PHAT workout program. It is intended for intermediate to advanced lifters with prior lifting experience. The 5 day program consists of 2 power days and 3 hypertrophy days. The lower volume and slight excercise changes allow for more training close or to failiure and shorter workouts, while providing adequate rest.
This program should be done for at least 4 weeks but can be done indefinitely. A deload week is recommended every 4-10 weeks. You should deload when you feel your progress stagnate for 2 straight weeks OR if you start to feel exessive fatigue during your workouts. Use the same sets and reps on your deload week with 50-60% of the weight. Everybody responds differently so listen to your body and adjust accordingly.
There is no set % of a 1 rep max for compound exercises. You should work up in reps until you can complete all sets for the maximum reps provided in the scheme. Then increase the weight, start again from the lower end of the rep range and repeat.
Compound exercises should all be taken relatively close to failiure, but do not sacrifice good technique for weight or reps, the progress will come.
For more hypertrophy focused exercises, keep first sets 1-2 reps shy of failiure and go all out on the last set. Slight cheating and use of momentum is fine, but again do not compromise form for weight or extra reps. Smaller muscle groups like arms and calves can be trained to failiure on more sets, as these muscles can recover faster.
On certain bodyweight or weighted bodyweight exercises it is fine to use assistance when first starting the routine if you can not complete the lowest amount of reps in the scheme.
Rest periods between compound movements should be 3-5 minutes or until you feel completely rested and ready for your next set. The goal with these exercises is to build strenght not stamina. For hypertrophy-focused exercises rest 1-3 minutes until your breathing and heart rate stabilize and complete the next set.
After each session it is strongly suggested to stretch the worked muscles for 5-15 minutes. This will reduce soreness on the following days and will also aid in your mobility.
You can swap excercises or variations according to your personal goals or preferences. Keep in mind however to switch exercises for ones with a similar movement pattern. For example for horizontal pulling movements you could choose dumbbell rows, cable rows, machine rows etc.
If you wish, and feel that you are able to, you can also utilize additional techniques for going beyond failiure like rest-pause reps or drop sets.
It is recommended to use these on lighter hypertrophy-focused exercises and sparringly, as utilizing them on heavier movements or too often might result in poor recovery and overtraining. Again, listen to your body, and judge for yourself, but most importantly enjoy the program and work hard.
Who it's for
Athletes at the Intermediate–Advanced level
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)
Muscle engagement
Front
Back
Triceps
12.3%
Quadriceps
10.9%
Upper Back
10.7%
Hamstrings
9.1%
Glutes
9%
Chest
7.1%
Biceps
6.4%
Front Delts
6.3%
Lats
6.2%
Middle Delts
5.4%
Calves
4.7%
Lower Back
3.6%
Forearms
2.2%
Adductors
2.1%
Abs
2.1%
Rear Delts
1.8%
Week 1 Workouts
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps | @9 |
| 1 | 3–5 reps | @9.5 | ||
| 1 | 3–5 reps | @10 | ||
| 2 | Pull-Up (Weighted) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9.5 | ||
| 1 | 5–8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 4 | Dip (Weighted) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @9.5 | ||
| 1 | 6–10 reps | @10 | ||
| Superset | ||||
| 6A | Skull Crusher (Dumbbell) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @9.5 | ||
| 1 | 6–10 reps | @10 | ||
| 6B | Hammer Curl | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @9.5 | ||
| 1 | 6–10 reps | @10 | ||
| 7 | Back Extension (Weighted) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9.5 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3–5 reps | @9 |
| 1 | 3–5 reps | @9.5 | ||
| 1 | 3–5 reps | @10 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 5–8 reps | @9 |
| 1 | 5–8 reps | @9.5 | ||
| 1 | 5–8 reps | @10 | ||
| 3 | Bulgarian Split Squat (Smith-Machine) | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 4 | Nordic Curl | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 5 | Pistol Squat | 1 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| 6 | Standing Calf Raise | 1 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @9.5 | ||
| 1 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Arnold Press | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 2 | Shrug (Barbell) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Lat Pulldown | 1 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 4 | Seated Row (Cable) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 5 | Chest Supported Row (Dumbbell) | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 6 | Lateral Raise (Cable) | 1 | 10–15 reps | @8.5 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 7 | Face Pull | 1 | 10–20 reps | @8.5 |
| 1 | 10–20 reps | @9 | ||
| 1 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @6 |
| 2 | Lateral Lunge (Weighted) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Leg Extension | 1 | 15–20 reps | @8.5 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @10 | ||
| 4 | Leg Curl | 1 | 10–15 reps | @8.5 |
| 1 | 10–15 reps | @9 | ||
| 1 | 10–15 reps | @10 | ||
| 5 | Sissy Squat | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 6 | Calf Raise (Leg Press) | 1 | 10–20 reps | @8.5 |
| 1 | 10–20 reps | @9 | ||
| 1 | 10–20 reps | @9.5 | ||
| 1 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @6 |
| 2 | Incline Bench Press (Smith Machine) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Incline Chest Fly (Dumbbell) | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| Superset | ||||
| 4A | Tricep Pushdown (Cable) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 4B | Bicep Curl (Cable) | 1 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @9 | ||
| 1 | 8–12 reps | @10 | ||
| 5 | Incline Curl (Dumbbell) | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 7 | Spider Curl | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 8 | Tricep Kickback | 1 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, PHAT Modified Lower Volume is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
PHAT Modified Lower Volume is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
PHAT Modified Lower Volume 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.
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