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BENCH/SQUAT/DEAD PHAT

by George Michelakis
4 athletes joined

Program Description

A modified version of the original PHAT program, emphasizing the three compound exercises (Bench Press, Squat, and Deadlift), with additional focus on heavy Squats by George Michelakis.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2025 12:31
  • Last Edited
    Aug 23, 2025 12:43

Summary

Transform your strength training with the BENCH/SQUAT/DEAD PHAT program! Over the course of 4 weeks, you'll engage in a challenging 5-day routine focusing on the foundational lifts: bench press, squat, and deadlift, complemented by accessory movements to build muscle and power. Each session is designed to push your limits, with targeted rep ranges and intensities to maximize gains. Equip yourself with a full gym and get ready to elevate your performance and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Chest
10.9%
Upper Back
10.7%
Triceps
10%
Lats
9.7%
Hamstrings
8.1%
Calves
8.1%
Front Delts
8%
Glutes
6.5%
Biceps
6.1%
Middle Delts
4.1%
Lower Back
2.4%
Adductors
1.6%
Abs
1.6%
Rear Delts
0.4%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Bent Over Row (Barbell)
3
3-5 reps
-
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Bent Over Row (Barbell)
3
3-5 reps
-
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Bent Over Row (Barbell)
3
3-5 reps
-
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Bent Over Row (Barbell)
3
3-5 reps
-
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Dumbbell Row
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Dumbbell Row
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Dumbbell Row
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Dumbbell Row
3
6-10 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Leg Extension
3
6-10 reps
-
3
Hamstring Curl
3
8-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
5
Calf Raise (Leg Press)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-8 reps
RPE 10
2
Bench Press (Dumbbell)
6
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Pushdown (Cable)
2
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Bent Over Row (Barbell)
3 Sets
3-5 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
6-10 Reps
-
3
Hamstring Curl
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
2
Dumbbell Row
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
5
Lat Pulldown
2 Sets
15-20 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Leg Extension
3 Sets
6-10 Reps
-
3
Hamstring Curl
3 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-8 Reps
@10
2
Bench Press (Dumbbell)
6 Sets
3 Reps
@7.5
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-