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Phat
Bulking
Advanced
Machine strength
Plan Details
The Phat routine by Rbarganier is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PHAT
Routine detail
Mon
Upper Body Power Day
Est. 71 min
10 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Pullover and Press
4 Sets x 12 Reps
Barbell Decline Pullover
4 Sets x 12 Reps
Tue
Lower Body Power Day
Est. 50 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Wed
Rest
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Thu
Back and Shoulders Hypertrophy Day
Est. 55 min
8 exercises
Dumbbell Bent-Over Row
6 Sets x 3 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Cable Seated Row to Neck
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Fri
Lower Body Hypertrophy Day
Est. 73 min
9 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 20 Reps
Sat
Chest and Arms Hypertrophy Day
Est. 73 min
10 exercises
Barbell Bench Press
6 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
EZ Bar French Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Sun
Rest
Est. 62 min
1 exercise
Yoga
1 Set
