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CHATGPT PHD SCIENCE BASED PROTOCOL

by simon K.
2 athletes joined

Program Description

OPTIMIZED PROGRAM CREATED BY SCIENCE BASED AI TRAINED ON 200K+ PHD DATA POINTS

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2024 01:38
  • Last Edited
    Sep 27, 2024 07:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
7 reps
-
2
Romanian Deadlift (Barbell)
3
7 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
7 reps
-
2
Bench Press (Barbell)
4
7 reps
-
3
Overhead Press (Barbell)
3
7 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Face Pull
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
7 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
7 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
7 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
7 reps
-
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Weighted)
3
7 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
2
7 reps
-
2
Chin-Up (Weighted)
3
8 reps
-
3
Skull Crusher
3
12 reps
-
4
Hammer Curl
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Barbell Row
4
7 reps
-
3
Dumbbell Row
3
10 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Week 1
1 / 4 Weeks
Day 2
1
Ring Dip
3 Sets
7 Reps
-
2
Bench Press (Barbell)
4 Sets
7 Reps
-
3
Overhead Press (Barbell)
3 Sets
7 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
Day 1
1
High Bar Squat (Barbell)
5 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-
Day 5
1
Stretching
1 Set
20 mins
-
Day 6
1
Pull-Up (Weighted)
4 Sets
7 Reps
-
2
Barbell Row
4 Sets
7 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
Day 7
1
Walk
1 Set
30 mins
-
Day 3
1
Squat (Paused)
3 Sets
7 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Pull-Up (Weighted)
3 Sets
7 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Ring Dip
2 Sets
7 Reps
-
2
Chin-Up (Weighted)
3 Sets
8 Reps
-
3
Skull Crusher
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Sprint
1 Set
20 mins
-