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PHAT
Bulking
Advanced
Machine strength
Plan Details
The PHAT routine by ajosefsson is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Power
Est. 91 min
8 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Cable Seated Row Power
2 Sets x 8 Reps
Incline BPress Power
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Day 2
Lower Body Power
Est. 69 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Smith Machine Hack Squat Power
2 Sets x 8 Reps
Leg Extensions Power
2 Sets x 8 Reps
Barbell Stiff Legged Deadlift Power
3 Sets x 6 Reps
Lying leg curls power
2 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Seated Calf raises power
2 Sets x 8 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 62 min
8 exercises
Seated Barbell Shoulder Press Power/Speed
6 Sets x 4 Reps
Barbell Row Power/Speed
6 Sets x 4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
2 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 5
Lower Body Hypertrophy
Est. 55 min
7 exercises
Squats Power/Speed
6 Sets x 3 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 13 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 6
Chest and Arms Hypertrophy
Est. 75 min
9 exercises
Dumbbell Incline BPress Power/Speed
6 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
EZ Bar Spider Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
