PHAT

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RATING: 38 (FROM 3 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Power Hypertrophy Adaptive Training

Power days:
- MAX weight! Lift as heavy as possible ("max" = atleast three reps or close to fail last rep last set)
- Longer rests between sets (3 - 5 min)
- Don't super set

Hypertrophy days:
- Lift 65-75% of max 8-12 reps (same close fail rule as power days)
- Shorter rests between sets (30-90 sec)
- Super set
- First exercise is a "Speed Set" (6 sets of 3 reps) and is 15 sec rest between sets

Upper Body Power 8 exercises, 50 mins

Dumbbell Bench Press	3x5 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Spider Curl	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x4 reps	rest: 60s
Weighted Pull-Up	2x10 reps	rest: 60s
Weighted Tricep Dip	2x10 reps	rest: 60s

Lower Body Power 8 exercises, 46 mins

Barbell Deep Squat	3x5 reps	rest: 60s
Barbell Sumo Deadlift	3x8 reps	rest: 60s
Machine Seated Calf Raise	2x10 reps	rest: 60s
Hack Squat	2x10 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s

Rest day 1 exercises, 1 min

0x0 reps

rest: 40s

Hypertrophy: Back & Shoulders 8 exercises, 57 mins

Barbell Bent-Over Row	6x3 reps	rest: 60s
Dumbbell Shoulder Shrug	2x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Cable Deltoid Raise	3x20 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	2x20 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Upright Row	2x15 reps	rest: 60s
	3x8 reps	rest: 30s

Hypertrophy: Chest & Arms 11 exercises, 1 hr 20 mins

Dumbbell Bench Press	6x3 reps	rest: 60s
Barbell Spider Curl	3x15 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Tricep Kickback	2x20 reps	rest: 60s
Dumbbell Concentration Curl	2x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Incline Fly	2x20 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
EZ Bar Close Grip Curl	3x10 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 30s

Lower Body Hypertrophy 9 exercises, 1 hr 4 mins

Barbell Deep Squat	6x3 reps	rest: 60s
Barbell Sumo Deadlift	3x10 reps	rest: 60s
Machine Seated Calf Raise	2x10 reps	rest: 60s
Hack Squat	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x20 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Machine Leg Curl (Prone)	2x15 reps	rest: 60s
	2x12 reps	rest: 60s