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Phoenix Reborn

by Virgil P.
1 athletes joined

Program Description

2 times per week lower body, 1 time upper body

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2024 07:42
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your physique with the **Phoenix Reborn** program, a dynamic 6-week journey designed for those ready to ignite their strength. Committing just three days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating machines for targeted muscle engagement. Each session features a variety of exercises, from chest presses to leg curls, ensuring a comprehensive approach to building muscle and enhancing endurance. Rise from the ashes and redefine your limits—your transformation starts now!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.9%
Quadriceps
13.7%
Hamstrings
12.8%
Abs
9.1%
Lower Back
6.1%
Triceps
5.8%
Abductors
5.5%
Biceps
4.9%
Chest
4.6%
Front Delts
4.6%
Lats
4.6%
Middle Delts
4.6%
Adductors
4.6%
Upper Back
2.7%
Rear Delts
0.9%
Forearms
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Back Extension
4
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Back Extension
4
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Back Extension
4
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Back Extension
4
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Back Extension
4
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Back Extension
4
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5A
Tricep Extension (Cable)
2
8-12 reps
-
5B
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
-
2
Hip Abductor (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
-
2
Hip Abductor (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
-
2
Hip Abductor (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
-
2
Hip Abductor (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
-
2
Hip Abductor (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
8-12 reps
-
2
Hip Abductor (Machine)
3
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Back Extension
4 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5A
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5B
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 1
1
Leg Press
3 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Glute Kickback
3 Sets
8-12 Reps
-
2
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
-