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Phalanx

by Josh M.

Program Description

This program organizes, heavy compound movement volume with accessory work so that you will always either be rounding your edges or pushing bigger weights with major barbell lifts. A strong lifter is a well-rounded one. It is designed to be run over and over again. With deloading and overloading built into the program, you may find yourself running this one 10+ times as your single rep maxes grow. At the end of each 3 week cycle, progress by adding 10-15lbs to the upper body and 15-25 to the lower body one rep maxes.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 23, 2024 07:05
  • Last Edited
    Apr 19, 2025 07:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Quadriceps
10.5%
Front Delts
9.5%
Glutes
9.1%
Middle Delts
9.1%
Triceps
8.4%
Upper Back
7.5%
Chest
7.3%
Abs
6.8%
Lats
6.1%
Lower Back
4.3%
Biceps
4.3%
Rear Delts
3.6%
Adductors
2.7%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
3
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
4A
Straight Arm Pulldown
4
10 reps
RPE 8
4B
Upright Row (Cable)
4
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
5B
Cable Crunch
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
3
Bench Press (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
4A
Straight Arm Pulldown
3
10 reps
RPE 8
4B
Upright Row (Cable)
3
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5B
Cable Crunch
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
3
Bench Press (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
4A
Straight Arm Pulldown
2
10 reps
RPE 8
4B
Upright Row (Cable)
2
10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
5B
Cable Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
2
Overhead Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
3
Bent Over Row (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
4A
Arnold Press
4
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
5B
Single Leg Calf Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
2
Overhead Press (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
3
Bent Over Row (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
4A
Arnold Press
3
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5B
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
2
Overhead Press (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
3
Bent Over Row (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
4A
Arnold Press
2
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
5B
Single Leg Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
3
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
65%
65%
65%
4
Leg Extension
4
10 reps
RPE 8
5
Lat Pulldown
4
10 reps
RPE 8
6A
Chest Fly (Machine)
4
10 reps
RPE 8
6B
Reverse Pec Deck
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
3
Bench Press (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
70%
70%
70%
70%
4
Leg Extension
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6A
Chest Fly (Machine)
3
10 reps
RPE 8
6B
Reverse Pec Deck
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
3
Bench Press (Barbell)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
75%
75%
75%
75%
4
Leg Extension
2
10 reps
RPE 8
5
Lat Pulldown
2
10 reps
RPE 8
6A
Chest Fly (Machine)
2
10 reps
RPE 8
6B
Reverse Pec Deck
2
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
4A
Straight Arm Pulldown
4 Sets
10 Reps
@8
4B
Upright Row (Cable)
4 Sets
10 Reps
@8
5A
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@8
5B
Cable Crunch
4 Sets
12 Reps
@8
Day 2
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
4A
Arnold Press
4 Sets
10 Reps
@8
4B
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
5A
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
5B
Single Leg Calf Raise
4 Sets
12 Reps
@8
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
65%
65%
65%
4
Leg Extension
4 Sets
10 Reps
@8
5
Lat Pulldown
4 Sets
10 Reps
@8
6A
Chest Fly (Machine)
4 Sets
10 Reps
@8
6B
Reverse Pec Deck
4 Sets
10 Reps
@8