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BENCH/SQUAT/DEAD PHAT

by George Michelakis
3 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
    Feb 15, 2025 08:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
-