Dr. Norton PHAT + Cardio
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 7 | 3 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 15 reps |
| 3 | Incline Bench Press (Barbell) | 3 | 12 reps |
| Superset | |||
| 4A | Incline Curl (Dumbbell) | 2 | 20 reps |
| 4B | Tricep Kickback | 2 | 20 reps |
| Superset | |||
| 5A | Preacher Curl (Barbell) | 3 | 12 reps |
| 5B | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps |
| Superset | |||
| 6A | Concentration Curl | 2 | 15 reps |
| 6B | Overhead Tricep Extension (Cable) | 2 | 15 reps |
| Superset | |||
| 7A | Decline Crunch (Weighted) | 3 | 25 reps |
| 7B | Russian Twist (Dumbbell) | 3 | 30 reps |
| 7C | Lying Leg Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Barbell) | 6 | 5 reps |
| 2 | Hack Squat | 3 | 12 reps |
| Superset | |||
| 3A | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 3B | Leg Extension | 3 | 15 reps |
| Superset | |||
| 4A | Leg Press (45 Degrees) | 2 | 15 reps |
| 4B | Calf Raise (Leg Press) | 2 | 20 reps |
| 4C | Lying Leg Curl | 2 | 15 reps |
| Superset | |||
| 5A | Leg Curl | 2 | 20 reps |
| 5B | Seated Calf Raise | 2 | 20 reps |
| 6 | Stretching | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 10 min |
| 2 | Stair Climber | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 5 reps |
| 1B | Standing Calf Raise | 3 | 10 reps |
| 2 | Hack Squat | 2 | 8 reps |
| 3 | Stiff Leg Deadlift | 3 | 6 reps |
| Superset | |||
| 4A | Leg Curl | 2 | 10 reps |
| 4B | Leg Extension | 2 | 10 reps |
| 4C | Seated Calf Raise | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stretching | 1 | 10 min |
| 2 | Yoga | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendlay Row | 6 | 3 reps |
| Superset | |||
| 2A | Bent Over Row (Dumbbell) | 3 | 12 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 15 reps |
| Superset | |||
| 3A | Lat Pulldown | 2 | 15 reps |
| 3B | Single Arm Iso Row | 2 | 12 reps |
| 3C | Reverse Pec Deck | 2 | 12 reps |
| 4 | Seated Military Press (Barbell) | 3 | 12 reps |
| 5 | Seated Row (Cable) | 3 | 12 reps |
| 6 | Cardio | 1 | 10 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps |
| Superset | |||
| 2A | Pull-Up (Weighted) | 2 | 10 reps |
| 2B | Dip (Weighted) | 2 | 10 reps |
| 2C | Reverse Pec Deck | 2 | 10 reps |
| 3 | Chest Supported Row (Machine) | 2 | 8 reps |
| 4 | Bent Over Row (Dumbbell) | 3 | 5 reps |
| 5 | Military Press (Barbell) | 3 | 8 reps |
| Superset | |||
| 6A | Skull Crusher (Barbell) | 3 | 8 reps |
| 6B | Bicep Curl (Barbell) | 3 | 8 reps |
| 6C | Chest Fly (Machine) | 3 | 10 reps |
| Superset | |||
| 7A | Decline Sit Up (Weighted) | 3 | 15 reps |
| 7B | Russian Twist (Dumbbell) | 3 | 30 reps |
| 7C | Lying Leg Raise | 3 | 20 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dr. Norton PHAT + Cardio is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 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.
Dr. Norton PHAT + Cardio is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dr. Norton PHAT + Cardio 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
