Phat Train | Workout Programs | Boostcamp App |

Phat Train

by Kevin H.

16 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 12, 2024 02:40

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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