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Phat Train

by Kevin H.
19 athletes joined

Program Description

Purpose is to loose weight and gain muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 07, 2024 09:54
  • Last Edited
    Jun 18, 2025 08:13

Summary

Unleash your potential with the Phat Train, a dynamic 12-week program designed for serious lifters. Committing just four days a week, you'll target major muscle groups through expertly crafted workouts, including supersets and a variety of exercises like cable chest flies and dumbbell rows. Each session is structured to maximize strength and muscle growth, ensuring you stay motivated and challenged. Get ready to transform your physique and elevate your performance in just three months!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Bent Over Row (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
-
3
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4
Bench Press (Dumbbell)
3
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
-
6
Dumbbell Bench Pullover
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
-
2
Side Bend (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
8-12 reps
-
4
Front Raise
3
8-12 reps
-
5
Dumbbell Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Pendlay Row
3
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
-
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
-
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
-
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
-
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
-
4
Front Raise
3 Sets
8-12 Reps
-
5
Dumbbell Row
3 Sets
8-12 Reps
-
Day 4
1
High Pull
3 Sets
8-12 Reps
-
2
Face Pull
3 Sets
8-12 Reps
-
3
Pendlay Row
3 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-