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BoostcampPNG

Phat Train

by Kevin H.
18 athletes joined

Program Description

Purpose is to loose weight and gain muscle.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 07, 2024 09:54
  • Last Edited
    Aug 15, 2024 02:29
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
2
Bicep Curl (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4
Chest Supported Row (Machine)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Bent Over Row (Barbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
2
Chest Fly (Cable)
3
8-12 reps
3
Tricep Rope Push Down (Cable)
3
8-12 reps
4
Bench Press (Dumbbell)
3
8-12 reps
5
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
6
Dumbbell Bench Pullover
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
3
8-12 reps
2
Side Bend (Dumbbell)
3
8-12 reps
3
Abs Crunch (Bodyweight)
3
8-12 reps
4
Front Raise
3
8-12 reps
5
Dumbbell Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
2
Face Pull
3
8-12 reps
3
Pendlay Row
3
8-12 reps
4
Bicep Curl (Barbell)
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps