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PHAT 2
Bulking
Advanced
Machine strength
Plan Details
The PHAT 2 routine by ajosefsson is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Lower Body Hypertrophy
Est. 53 min
6 exercises
Exercise not found
Machine Leg Press (Wide Stance)
5 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Leg Press Calf Raises Hyp
4 Sets x 20 Reps
Tue
Chest and Arms Hypertrophy
Est. 77 min
9 exercises
Bbell Incline Bench Press Speed
6 Sets x 5 Reps
Cable Lower Chest Raise High Rep
3 Sets x 15 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
EZ Bar close grip Spider Curl
3 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Thu
Upper Body Power
Est. 86 min
8 exercises
Dumbbell Shoulder Press Power
3 Sets x 8 Reps
Incline BPress Power
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Wide Grip Row
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
2 Sets x 8 Reps
Fri
Lower Body Power
Est. 70 min
7 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Lunge
2 Sets x 8 Reps
leg press power
2 Sets x 8 Reps
Barbell Stiff Legged Deadlift Power
3 Sets x 6 Reps
Seated Leg Curls Power
2 Sets x 8 Reps
Seated Calf raises power
2 Sets x 8 Reps
Leg Press Calf Raises Power
3 Sets x 8 Reps
Sun
Back and Shoulders Hypertrophy
Est. 69 min
9 exercises
Seated Dbell Shoulder Press Speed
6 Sets x 4 Reps
BBell Reverse Grip Row Speed
6 Sets x 4 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Alternating Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12 Reps
Weighted Pull-Up
2 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
hex bar shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
