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Phat
Bulking
Advanced
Machine strength
Plan Details
The Phat routine by ericknight74 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PHAT
Routine detail
Day 8
Upper Body Power Day
Est. 48 min
8 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
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 8
Lower Body Power Day
Est. 40 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
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Day 8
Back and Shoulders Hypertrophy Day
Est. 58 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Machine Inverted Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 8
Lower Body Hypertrophy Day
Est. 70 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
3 Sets x 20 Reps
Day 8
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
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
