P.H.A.T - JEFIT

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P.H.A.T - JEFIT

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

4Legs

Est. 81 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 5 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Day 8

1Upper Power

Est. 87 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

2 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

2 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

2 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 30 Reps

Day 8

2Lower power

Est. 60 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 5 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Day 8

5Chest & Arms

Est. 81 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

2 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

2 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 15 Reps

Day 8

3Back & Shoulders

Est. 68 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 10 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

2 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

2 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 8 Reps