logo
BoostcampPNG

CHATGPT PHD SCIENCE BASED PROTOCOL

by simon K.
2 athletes joined

Program Description

OPTIMIZED PROGRAM CREATED BY SCIENCE BASED AI TRAINED ON 200K+ PHD DATA POINTS

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2024 01:38
  • Last Edited
    Jun 18, 2025 09:48

Summary

Unlock your strength potential with the CHATGPT PHD Science Based Protocol, a comprehensive 4-week program designed for dedicated lifters. This 7-day-a-week training regimen focuses on both upper and lower body strength, integrating bodyweight, barbell, and dumbbell exercises to maximize muscle engagement. Each workout is meticulously crafted to enhance your performance and build a solid foundation, utilizing proven scientific principles. Get ready to challenge yourself and see real results in just a month!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
7 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
7 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
7 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Ring Dip
3 Sets
7 Reps
-
2
Bench Press (Barbell)
4 Sets
7 Reps
-
3
Overhead Press (Barbell)
3 Sets
7 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
Day 1
1
High Bar Squat (Barbell)
5 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-
Day 5
1
Stretching
1 Set
20 mins
-
Day 6
1
Pull-Up (Weighted)
4 Sets
7 Reps
-
2
Barbell Row
4 Sets
7 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 7
1
Walk
1 Set
30 mins
-
Day 3
1
Squat (Paused)
3 Sets
7 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Pull-Up (Weighted)
3 Sets
7 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Ring Dip
2 Sets
7 Reps
-
2
Chin-Up (Weighted)
3 Sets
8 Reps
-
3
Skull Crusher
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Sprint
1 Set
20 mins
-