Question 1

Is Phenom free?

Accepted Answer

Yes, Phenom is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 70 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.

Question 4

How many days per week?

Accepted Answer

Phenom is structured around 6 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Phenom 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.

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Dumbbell)	2	5–8 reps	@9
1B	Pull-Up (Bodyweight)	3	3–10 reps	@10
Superset
2A	Overhead Press (Barbell)	2	6–10 reps	@8
2B	Dumbbell Row	3	8–12 reps	@10
Superset
3A	Ring Push Up	2	AMRAP	@10
3B	Wide Grip Pull-Up	3	3–10 reps	@10
4	Chest Fly (Dumbbell)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Hammer Curl	2	8–15 reps	@10
1B	V-Handle Tricep Pushdown (Cable)	2	8–12 reps	@10
Superset
2A	Preacher Curl (Barbell)	2	8–12 reps	@10
2B	Tricep Extension (Barbell)	2	8–12 reps	@10
3	Lateral Raise (Cable)	2	10–15 reps	@10
4	Rear Delt Fly (Dumbbell)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	5–8 reps	@8
2	Romanian Deadlift (Barbell)	2	6–10 reps	@8
Superset
3A	Sissy Squat	2	10–20 reps	@10
3B	Lying Leg Curl	2	8–12 reps	@10
Superset
4A	Neck Curl	2	15–20 reps	@9
4B	Sit Up	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Seated Overhead Press (Dumbbell)	2	6–10 reps	@9
1B	Pull-Up (Bodyweight)	3	3–10 reps	@10
Superset
2A	Incline Bench Press (Dumbbell)	2	8–12 reps	@9
2B	Chest Supported Row (Machine)	3	8–12 reps	—
Superset
3A	Ring Push Up	2	AMRAP	@10
3B	Pullover (Dumbbell)	3	10–15 reps	@10
4	Chest Fly (Dumbbell)	2	10–15 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Hammer Curl	2	8–12 reps	@10
1B	V-Handle Tricep Pushdown (Cable)	2	8–12 reps	@10
Superset
2A	Preacher Curl (Barbell)	2	8–12 reps	@10
2B	Katana Extension	2	8–12 reps	@10
3	Lateral Raise (Cable)	2	10–15 reps	@10
4	Face Pull	2	10–15 reps	@10

Phenom

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	6–10 reps	@8
2	Front Squat (Barbell)	2	5–8 reps	@8
Superset
3A	Lying Leg Curl	2	8–12 reps	@10
3B	Bulgarian Split Squat (Dumbbell)	2	8–12 reps	@10
Superset
4A	Neck Extension	2	15–20 reps	@9
4B	Leg Raise (Captain's Chair)	2	AMRAP	@10