logo
BoostcampPNG

Biphasic Bodybuilding

by Ryan deBrigard
1 athletes joined

Program Description

Using a biphasic approach to bodybuilding, with each week focusing on ether the chest/back/legs or the tris/bis/shoulders. The main goal/progression is to increase the weekly volume for each muscle group from 10-20 sets per week. The specific exercises can be swapped for ones that perform the same or similar muscle function, and exact sets/reps/number of exercises should be based on feel, within the 10-20 sets per muscle per week parameter.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 20, 2024 05:13
  • Last Edited
    Jul 13, 2025 09:13

Summary

Transform your physique with the Biphasic Bodybuilding program, a comprehensive 10-week journey designed for serious lifters. This 4-day-a-week regimen combines heavy compound lifts with targeted isolation exercises to maximize muscle growth and strength. Each session is meticulously crafted to challenge your limits, utilizing a mix of barbells, machines, and cables to sculpt your entire body. Get ready to push your boundaries and achieve the results you've always wanted!
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
Pull-Up (Weighted)
1
6-10 reps
RPE 7-8
3
Cable Fly [Low To High]
1
10-20 reps
RPE 7-10
4
Abs Crunch (Machine)
1
8-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6-10 reps
RPE 7-8
2
Bicep Curl (Barbell)
1
6-20 reps
RPE 7-10
3
Rear Delt Fly (Cable)
1
10-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-20 reps
RPE 7-10
2
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
3
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
4
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
2
Squat (Barbell)
1
6-20 reps
RPE 7-10
3
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
4
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
2
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
2
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
3
Squat (Barbell)
1
6-20 reps
RPE 7-10
4
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-20 reps
RPE 7-10
2
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
3
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
4
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
2
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
10-20 reps
RPE 7-10
2
Hip Adductor (Machine)
1
8-20 reps
RPE 7-10
3
Squat (Barbell)
1
6-20 reps
RPE 7-10
4
Chest Supported Row (Machine)
1
8-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Fat Grip Close Grip Bench Press
1
6-15 reps
RPE 7-10
2
Behind-the-Neck Push Press
1
8-15 reps
RPE 7-10
3
Suitcase Holds
1
0.5 mins
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Y Raise
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-20 reps
RPE 7-10
2
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
3
T-Bar Row
1
6-15 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
2
T-Bar Row
1
6-15 reps
RPE 7-10
3
Leg Press
1
6-20 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
2
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
3
Y Raise
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-20 reps
RPE 7-10
2
T-Bar Row
1
6-15 reps
RPE 7-10
3
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Y Raise
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
6-15 reps
RPE 7-10
2
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
3
Leg Press
1
6-20 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Y Raise
1
10-20 reps
RPE 7-10
2
Bicep Curl (Cable)
1
10-20 reps
RPE 7-10
3
Tricep Extension (Cable)
1
10-20 reps
RPE 7-10
4
Pallof Press [Weighted]
1
8-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-20 reps
RPE 7-10
2
T-Bar Row
1
6-15 reps
RPE 7-10
3
Decline Bench Press (Barbell)
1
6-15 reps
RPE 7-10
4
Reverse Crunch (Weighted)
1
8-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
2
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
3
Leg Extension
1
10-20 reps
RPE 7-10
4
Seated Leg Curl
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8-15 reps
RPE 7-10
2
French Press
1
8-15 reps
RPE 7-10
3
Around The World
1
10-20 reps
RPE 7-10
4
Drag Curl
1
8-20 reps
RPE 7-10
5
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
2
Leg Extension
1
10-20 reps
RPE 7-10
3
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
4
Seated Leg Curl
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Drag Curl
1
8-20 reps
RPE 7-10
2
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
3
JM Press
1
8-15 reps
RPE 7-10
4
French Press
1
8-15 reps
RPE 7-10
5
Around The World
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
2
Leg Extension
1
10-20 reps
RPE 7-10
3
Seated Leg Curl
1
10-20 reps
RPE 7-10
4
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
French Press
1
8-15 reps
RPE 7-10
2
JM Press
1
8-15 reps
RPE 7-10
3
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
4
Drag Curl
1
8-20 reps
RPE 7-10
5
Around The World
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
2
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
3
Leg Extension
1
10-20 reps
RPE 7-10
4
Seated Leg Curl
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
2
Drag Curl
1
8-20 reps
RPE 7-10
3
JM Press
1
8-15 reps
RPE 7-10
4
French Press
1
8-15 reps
RPE 7-10
5
Around The World
1
10-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-20 reps
RPE 7-10
2
Deficit Stiff Leg Deadlift
1
6-10 reps
RPE 7-10
3
Seated Leg Curl
1
10-20 reps
RPE 7-10
4
Bench Press (Dumbbell)
1
8-20 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
8-15 reps
RPE 7-10
2
French Press
1
8-15 reps
RPE 7-10
3
Around The World
1
10-20 reps
RPE 7-10
4
Reverse Bicep Curl (EZ Bar)
1
8-20 reps
RPE 7-10
5
Drag Curl
1
8-20 reps
RPE 7-10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-15 Reps
@7-10
2
Pull-Up (Weighted)
1 Set
6-10 Reps
@7-8
3
Cable Fly [Low To High]
1 Set
10-20 Reps
@7-10
4
Abs Crunch (Machine)
1 Set
8-15 Reps
@7-10
Day 2
1
Squat (Barbell)
1 Set
6-20 Reps
@7-10
2
Chest Supported Row (Machine)
1 Set
8-15 Reps
@7-10
3
Hip Adductor (Machine)
1 Set
8-20 Reps
@7-10
4
Hip Abductor (Machine)
1 Set
10-20 Reps
@7-10
Day 3
1
Tricep Extension (Cable)
1 Set
10-20 Reps
@7-10
2
Bicep Curl (Cable)
1 Set
10-20 Reps
@7-10
3
Y Raise
1 Set
10-20 Reps
@7-10
4
Pallof Press [Weighted]
1 Set
8-15 Reps
@7-10
Day 4
1
Deficit Stiff Leg Deadlift
1 Set
6-10 Reps
@7-10
2
Bench Press (Dumbbell)
1 Set
8-20 Reps
@7-10
3
Leg Extension
1 Set
10-20 Reps
@7-10
4
Seated Leg Curl
1 Set
10-20 Reps
@7-10