Dr. Laynes PHAT Program
There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split in
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 3–5 reps |
| 2 | Pull-Up (Weighted) | 2 | 6–10 reps |
| 3 | Inverted Row | 2 | 6–10 reps |
| 4 | Bench Press (Dumbbell) | 3 | 3–5 reps |
| 5 | Dip (Weighted) | 2 | 6–10 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 7 | Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| 8 | Skull Crusher | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps |
| 2 | Hack Squat | 2 | 6–10 reps |
| 3 | Leg Extension | 2 | 6–10 reps |
| 4 | Stiff Leg Deadlift | 3 | 5–8 reps |
| 5 | Glute-Ham Raise | 2 | 6–10 reps |
| 6 | Standing Calf Raise | 2 | 6–10 reps |
| 7 | Seated Calf Raise | 2 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 6 | 3 reps |
| 2 | Inverted Row | 3 | 8–12 reps |
| 3 | Seated Row (Cable) | 3 | 8–12 reps |
| 4 | Shrug (Dumbbell) | 2 | 12–15 reps |
| 5 | Lat Pulldown (Close Grip) | 2 | 15–20 reps |
| 6 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps |
| 7 | Upright Row (Barbell) | 2 | 12–15 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 6 | 3 reps |
| 2 | Hack Squat | 3 | 8–12 reps |
| 3 | Leg Press | 2 | 12–15 reps |
| 4 | Leg Extension | 3 | 15–20 reps |
| 5 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 6 | Leg Curl | 2 | 12–20 reps |
| 7 | Standing Calf Raise | 4 | 10–15 reps |
| 8 | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 6 | 3 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 3 | Chest Press (Machine) | 3 | 12–15 reps |
| 4 | Chest Fly (Cable) | 2 | 15–20 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 6 | Concentration Curl | 2 | 12–15 reps |
| 7 | Spider Curl | 2 | 15–20 reps |
| 8 | Tricep Extension (Cable) | 2 | 8–12 reps |
| 9 | Tricep Pushdown (Cable) | 2 | 12–15 reps |
| 10 | Tricep Kickback | 2 | 15–20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dr. Laynes PHAT Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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. Laynes PHAT Program is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dr. Laynes PHAT Program 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.
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