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PHAT training
General
Intermediate
Machine strength
Plan Details
The PHAT training routine by tvitsj is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PHAT training. Focus on musclegain and strength.
Routine detail
Day 1
PHAT 1
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
2 Sets
Chin-Up with Knee Raise
2 Sets
Barbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 8 Reps
Day 2
PHAT 2
Est. 38 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Day 4
PHAT 3
Est. 63 min
8 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 13 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 13 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 13 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Day 5
PHAT 4
Est. 66 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 13 Reps
Machine Leg Extension
3 Sets x 17 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 13 Reps
Calf Press On Leg Press
3 Sets x 13 Reps
Machine Calf Raise
3 Sets x 17 Reps
Day 6
PHAT 5
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 14 Reps
Cable Cross-Over
3 Sets x 18 Reps
Dumbbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Barbell Drag Curl
2 Sets x 17 Reps
Barbell JM Press
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 14 Reps
Dumbbell Tricep Extension
2 Sets x 17 Reps
