5/3/1 PHAT Hybrid
Unleash your strength and sculpt your physique with this 4-week powerbuilding journey—transform your lifts and redefine your limits.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Chest Supported Row (Dumbbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 60% | ||
| 1 | 10 reps | 70% | ||
| 3 | Incline Bench Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 60% | ||
| 1 | 10 reps | 70% | ||
| 4 | Wide Grip Lat Pulldown | 2 | 6–10 reps | — |
| 5 | Seated Dip (Machine) | 2 | 6–10 reps | — |
| 6 | Chest Supported Row (Machine) | 2 | 6–10 reps | — |
| 7 | Skull Crusher (Barbell) | 3 | 6–10 reps | — |
| 8 | Bicep Curl (Barbell) | 3 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang Power Clean | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Safety Bar Squat | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 3 | Deficit Deadlift (Barbell) | 1 | 10 reps | 50% |
| 1 | 10 reps | 60% | ||
| 1 | 10 reps | 70% | ||
| 4 | Hack Squat | 2 | 6–10 reps | — |
| 5 | Leg Extension | 2 | 6–10 reps | — |
| 6 | Leg Curl | 2 | 6–10 reps | — |
| 7 | Standing Calf Raise | 3 | 6–10 reps | — |
| 8 | Seated Calf Raise | 2 | 6–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Dumbbell) | 5 | 10 reps | 65% |
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps | — |
| 3 | Seated Row (Cable) | 3 | 8–12 reps | — |
| 4 | Chest supported low Row Machine | 2 | 12–15 reps | — |
| 5 | Lat Pulldown (Close Grip) | 2 | 15–20 reps | — |
| 6 | Viking Press | 3 | 8–12 reps | — |
| 7 | Upright Row (Dumbbell) | 2 | 12–15 reps | — |
| 8 | Lateral Raise (Dumbbell) | 3 | 12–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Safety Bar Squat | 5 | 10 reps | 65% |
| 2 | Pendulum Squat | 3 | 8–12 reps | — |
| 3 | Leg Press | 2 | 12–15 reps | — |
| 4 | Leg Extension | 3 | 15–20 reps | — |
| 5 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | — |
| 6 | Lying Leg Curl | 2 | 12–15 reps | — |
| 7 | Leg Curl | 2 | 15–20 reps | — |
| 8 | Calf Raise (Machine) | 4 | 10–15 reps | — |
| 9 | Seated Calf Raise | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 10 reps | 65% |
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps | — |
| 3 | Chest Press (Machine) | 3 | 12–15 reps | — |
| 4 | Seated Cable Fly | 2 | 15–20 reps | — |
| 5 | Preacher Curl (Barbell) | 3 | 8–12 reps | — |
| 6 | Incline Curl (Dumbbell) | 2 | 12–15 reps | — |
| 7 | Spider Curl | 2 | 15–20 reps | — |
| 8 | Seated Dip (Machine) | 3 | 8–12 reps | — |
| 9 | Tricep Extension (Machine) | 2 | 12–15 reps | — |
| 10 | V-Handle Tricep Pushdown (Cable) | 2 | 15–20 reps | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5/3/1 PHAT Hybrid is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5/3/1 PHAT Hybrid is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/3/1 PHAT Hybrid is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
