logo
BoostcampPNG

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
Hamstrings
13.3%
Quadriceps
12.8%
Glutes
11%
Abs
8.6%
Triceps
7.1%
Front Delts
6.4%
Lower Back
5.7%
Abductors
5.1%
Biceps
5%
Chest
4.3%
Lats
4.3%
Upper Back
4.3%
Middle Delts
4.3%
Adductors
4.3%
Rear Delts
2.1%
Forearms
1.4%
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
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
-