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P.H.A.T
Bulking
Intermediate
Machine strength
Plan Details
The P.H.A.T routine by harbir247 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Power and Hypertrophy Adaptive Training
Routine detail
Day 8
1Upper Power
Est. 87 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Machine Calf Press
4 Sets x 30 Reps
Day 8
4Legs
Est. 81 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Calf Raise
5 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
5Chest & Arms
Est. 81 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Day 8
2Lower power
Est. 60 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 5 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
3Back & Shoulders
Est. 68 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Prone Incline Shrug
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
