ph3 upper lower progressive overload tracker

by ryan M.

Program Description

Tracks Ph3 accessories

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Oct 25, 2025 08:00
Last Edited
Oct 27, 2025 05:07

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.3%

Lats

12.9%

Upper Back

11.4%

Middle Delts

10.7%

Biceps

10%

Front Delts

8.6%

Chest

7.9%

Quadriceps

7.1%

Hamstrings

7.1%

Adductors

3.6%

Calves

3.6%

Forearms

1.4%

Rear Delts

1.4%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chest Fly (Machine)

1

-

2

Lat Pulldown

2

-

3

Barbell Row

2

-

4

Preacher Curl (Dumbbell)

2

-

5

JM Press

2

-

6

Lateral Raise (Machine)

2

-

7

Tricep Extension (Cable)

2

-

8

Shoulder Press (Machine)

1

-

Day 2

1

Leg Extension

2

-

2

Seated Hamstring Curl

2

-

3

Hip Adductor (Machine)

1

-

4

Calf Raise (Machine)

1

-

Day 1

1

Chest Fly (Machine)

1 Set

-

2

Lat Pulldown

2 Sets

-

3

Barbell Row

2 Sets

-

4

Preacher Curl (Dumbbell)

2 Sets

-

5

JM Press

2 Sets

-

6

Lateral Raise (Machine)

2 Sets

-

7

Tricep Extension (Cable)

2 Sets

-

8

Shoulder Press (Machine)

1 Set

-

Day 2

1

Leg Extension

2 Sets

-

2

Seated Hamstring Curl

2 Sets

-

3

Hip Adductor (Machine)

1 Set

-

4

Calf Raise (Machine)

1 Set

-