5/3/1 PHAT Hybrid

by Joe M.

Program Description

**5/3/1 PHAT Hybrid** is a dynamic 4-week program designed to maximize strength and hypertrophy through an innovative blend of powerlifting and bodybuilding techniques. With 20 sessions packed into just four weeks, you'll engage in a variety of compound and isolation movements, including the bench press, deadlifts, and squats, tailored for intermediate to advanced lifters. This program requires a full gym setup and emphasizes progressive overload, ensuring you push your limits while building muscle and strength effectively. Get ready to transform your physique and elevate your training game!

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Oct 17, 2025 04:28
Last Edited
Oct 17, 2025 08:28

Summary

Unleash your strength with the 5/3/1 PHAT Hybrid program, designed for serious lifters ready to elevate their game over 4 weeks. This 5-day split combines powerlifting fundamentals with hypertrophy training, ensuring you build both raw strength and muscle size. Each session targets major muscle groups with a mix of compound and isolation exercises, utilizing a full gym setup. Get ready to push your limits and transform your physique with a structured approach that delivers results!

Muscle Engagement

Front

Back

MuscleSet

Triceps

10.6%

Upper Back

10.4%

Quadriceps

9.9%

Chest

9.8%

Hamstrings

8.9%

Front Delts

Biceps

7.7%

Lats

7.3%

Glutes

6.9%

Calves

5.2%

Middle Delts

3.5%

Abs

3.4%

Lower Back

2.5%

Adductors

2.2%

Olympic

1.4%

Forearms

1.1%

Rear Delts

1.1%

Abductors

0.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Chest Supported Row (Dumbbell)

10 reps

50%

60%

70%

Incline Bench Press (Barbell)

10 reps

50%

60%

70%

Wide Grip Lat Pulldown

6-10 reps

Seated Dip (Machine)

6-10 reps

Chest Supported Row (Machine)

6-10 reps

Skull Crusher (Barbell)

6-10 reps

Bicep Curl (Barbell)

6-10 reps

Day 1

Bench Press (Barbell)

3 reps

70%

80%

90%

Chest Supported Row (Dumbbell)

10 reps

8 reps

6 reps

60%

70%

80%

Incline Bench Press (Barbell)

10 reps

8 reps

6 reps

60%

70%

80%

Wide Grip Lat Pulldown

6-10 reps

Seated Dip (Machine)

6-10 reps

Chest Supported Row (Machine)

6-10 reps

Skull Crusher (Barbell)

6-10 reps

Bicep Curl (Barbell)

6-10 reps

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Chest Supported Row (Dumbbell)

5 reps

65%

75%

85%

Incline Bench Press (Barbell)

5 reps

65%

75%

85%

Wide Grip Lat Pulldown

6-10 reps

Seated Dip (Machine)

6-10 reps

Chest Supported Row (Machine)

6-10 reps

Skull Crusher (Barbell)

6-10 reps

Bicep Curl (Barbell)

6-10 reps

Day 1

Bench Press (Barbell)

5 reps

40%

50%

60%

Chest Supported Row (Dumbbell)

10 reps

50%

Incline Bench Press (Barbell)

10 reps

50%

Wide Grip Lat Pulldown

6-10 reps

Seated Dip (Machine)

6-10 reps

Chest Supported Row (Machine)

6-10 reps

Skull Crusher (Barbell)

6-10 reps

Bicep Curl (Barbell)

6-10 reps

Day 2

Hang Power Clean

5 reps

65%

75%

85%

Safety Bar Squat

5 reps

65%

75%

85%

Deficit Deadlift (Barbell)

10 reps

50%

60%

70%

Hack Squat

6-10 reps

Leg Extension

6-10 reps

Leg Curl

6-10 reps

Standing Calf Raise

6-10 reps

Seated Calf Raise

6-10 reps

Day 2

Hang Power Clean

3 reps

70%

80%

90%

Safety Bar Squat

3 reps

70%

80%

90%

Deficit Deadlift (Barbell)

10 reps

8 reps

6 reps

60%

70%

80%

Hack Squat

6-10 reps

Leg Extension

6-10 reps

Leg Curl

6-10 reps

Standing Calf Raise

6-10 reps

Seated Calf Raise

6-10 reps

Day 2

Hang Power Clean

5 reps

3 reps

1 reps

75%

85%

95%

Safety Bar Squat

5 reps

3 reps

1 reps

75%

85%

95%

Deficit Deadlift (Barbell)

5 reps

65%

75%

85%

Hack Squat

6-10 reps

Leg Extension

6-10 reps

Leg Curl

6-10 reps

Standing Calf Raise

6-10 reps

Seated Calf Raise

6-10 reps

Day 2

Hang Power Clean

5 reps

40%

50%

60%

Safety Bar Squat

5 reps

40%

50%

60%

Deficit Deadlift (Barbell)

10 reps

50%

Hack Squat

6-10 reps

Leg Extension

6-10 reps

Leg Curl

6-10 reps

Standing Calf Raise

6-10 reps

Seated Calf Raise

6-10 reps

Day 3

Chest Supported Row (Dumbbell)

10 reps

65%

Chest Supported Row (Machine)

8-12 reps

Seated Row (Cable)

8-12 reps

Chest supported low Row Machine

12-15 reps

Lat Pulldown (Close Grip)

15-20 reps

Viking Press

8-12 reps

Upright Row (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

12-20 reps

Day 3

Chest Supported Row (Dumbbell)

8 reps

70%

Chest Supported Row (Machine)

8-12 reps

Seated Row (Cable)

8-12 reps

Chest supported low Row Machine

12-15 reps

Lat Pulldown (Close Grip)

15-20 reps

Viking Press

8-12 reps

Upright Row (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

12-20 reps

Day 3

Chest Supported Row (Dumbbell)

5 reps

75%

Chest Supported Row (Machine)

8-12 reps

Seated Row (Cable)

8-12 reps

Chest supported low Row Machine

12-15 reps

Lat Pulldown (Close Grip)

15-20 reps

Viking Press

8-12 reps

Upright Row (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

12-20 reps

Day 3

Chest Supported Row (Dumbbell)

10 reps

50%

Chest Supported Row (Machine)

8-12 reps

Seated Row (Cable)

8-12 reps

Chest supported low Row Machine

12-15 reps

Lat Pulldown (Close Grip)

15-20 reps

Viking Press

8-12 reps

Upright Row (Dumbbell)

12-15 reps

Lateral Raise (Dumbbell)

12-20 reps

Day 4

Safety Bar Squat

10 reps

65%

Pendulum Squat

8-12 reps

Leg Press

12-15 reps

Leg Extension

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

12-15 reps

Leg Curl

15-20 reps

Calf Raise (Machine)

10-15 reps

Seated Calf Raise

15-20 reps

Day 4

Safety Bar Squat

8 reps

70%

Pendulum Squat

8-12 reps

Leg Press

12-15 reps

Leg Extension

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

12-15 reps

Leg Curl

15-20 reps

Calf Raise (Machine)

10-15 reps

Seated Calf Raise

15-20 reps

Day 4

Safety Bar Squat

5 reps

75%

Pendulum Squat

8-12 reps

Leg Press

12-15 reps

Leg Extension

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

12-15 reps

Leg Curl

15-20 reps

Calf Raise (Machine)

10-15 reps

Seated Calf Raise

15-20 reps

Day 4

Safety Bar Squat

10 reps

50%

Pendulum Squat

8-12 reps

Leg Press

12-15 reps

Leg Extension

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Lying Leg Curl

12-15 reps

Leg Curl

15-20 reps

Calf Raise (Machine)

10-15 reps

Seated Calf Raise

15-20 reps

Day 5

Bench Press (Barbell)

10 reps

65%

Incline Bench Press (Barbell)

8-12 reps

Chest Press (Machine)

12-15 reps

Seated Cable Fly

15-20 reps

Preacher Curl (Barbell)

8-12 reps

Incline Curl (Dumbbell)

12-15 reps

Spider Curl

15-20 reps

Seated Dip (Machine)

8-12 reps

Tricep Extension (Machine)

12-15 reps

V-Handle Tricep Pushdown (Cable)

15-20 reps

Day 5

Bench Press (Barbell)

8 reps

70%

Incline Bench Press (Barbell)

8-12 reps

Chest Press (Machine)

12-15 reps

Seated Cable Fly

15-20 reps

Preacher Curl (Barbell)

8-12 reps

Incline Curl (Dumbbell)

12-15 reps

Spider Curl

15-20 reps

Seated Dip (Machine)

8-12 reps

Tricep Extension (Machine)

12-15 reps

V-Handle Tricep Pushdown (Cable)

15-20 reps

Day 5

Bench Press (Barbell)

5 reps

75%

Incline Bench Press (Barbell)

8-12 reps

Chest Press (Machine)

12-15 reps

Seated Cable Fly

15-20 reps

Preacher Curl (Barbell)

8-12 reps

Incline Curl (Dumbbell)

12-15 reps

Spider Curl

15-20 reps

Seated Dip (Machine)

8-12 reps

Tricep Extension (Machine)

12-15 reps

V-Handle Tricep Pushdown (Cable)

15-20 reps

Day 5

Bench Press (Barbell)

10 reps

50%

Incline Bench Press (Barbell)

8-12 reps

Chest Press (Machine)

12-15 reps

Seated Cable Fly

15-20 reps

Preacher Curl (Barbell)

8-12 reps

Incline Curl (Dumbbell)

12-15 reps

Spider Curl

15-20 reps

Seated Dip (Machine)

8-12 reps

Tricep Extension (Machine)

12-15 reps

V-Handle Tricep Pushdown (Cable)

15-20 reps

Day 1

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Chest Supported Row (Dumbbell)

1 Set

10 Reps

50%

60%

70%

Incline Bench Press (Barbell)

1 Set

10 Reps

50%

60%

70%

Wide Grip Lat Pulldown

2 Sets

6-10 Reps

Seated Dip (Machine)

2 Sets

6-10 Reps

Chest Supported Row (Machine)

2 Sets

6-10 Reps

Skull Crusher (Barbell)

3 Sets

6-10 Reps

Bicep Curl (Barbell)

3 Sets

6-10 Reps

Day 2

Hang Power Clean

1 Set

5 Reps

65%

75%

85%

Safety Bar Squat

1 Set

5 Reps

65%

75%

85%

Deficit Deadlift (Barbell)

1 Set

10 Reps

50%

60%

70%

Hack Squat

2 Sets

6-10 Reps

Leg Extension

2 Sets

6-10 Reps

Leg Curl

2 Sets

6-10 Reps

Standing Calf Raise

3 Sets

6-10 Reps

Seated Calf Raise

2 Sets

6-10 Reps

Day 3

Chest Supported Row (Dumbbell)

5 Sets

10 Reps

65%

Chest Supported Row (Machine)

3 Sets

8-12 Reps

Seated Row (Cable)

3 Sets

8-12 Reps

Chest supported low Row Machine

2 Sets

12-15 Reps

Lat Pulldown (Close Grip)

2 Sets

15-20 Reps

Viking Press

3 Sets

8-12 Reps

Upright Row (Dumbbell)

2 Sets

12-15 Reps

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

Day 4

Safety Bar Squat

5 Sets

10 Reps

65%

Pendulum Squat

3 Sets

8-12 Reps

Leg Press

2 Sets

12-15 Reps

Leg Extension

3 Sets

15-20 Reps

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Lying Leg Curl

2 Sets

12-15 Reps

Leg Curl

2 Sets

15-20 Reps

Calf Raise (Machine)

4 Sets

10-15 Reps

Seated Calf Raise

3 Sets

15-20 Reps

Day 5

Bench Press (Barbell)

5 Sets

10 Reps

65%

Incline Bench Press (Barbell)

3 Sets

8-12 Reps

Chest Press (Machine)

3 Sets

12-15 Reps

Seated Cable Fly

2 Sets

15-20 Reps

Preacher Curl (Barbell)

3 Sets

8-12 Reps

Incline Curl (Dumbbell)

2 Sets

12-15 Reps

Spider Curl

2 Sets

15-20 Reps

Seated Dip (Machine)

3 Sets

8-12 Reps

Tricep Extension (Machine)

2 Sets

12-15 Reps

V-Handle Tricep Pushdown (Cable)

2 Sets

15-20 Reps