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PHAT
Bulking
Advanced
Machine strength
Plan Details
The PHAT routine by plakamkaneis is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Power
Est. 70 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 3 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Machine Inverted Row
2 Sets x 6 Reps
Push-Up
2 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Day 2
Lower Body Hypertrophy
Est. 71 min
8 exercises
Barbell Squat
6 Sets x 3 Reps
Machine Leg Press
2 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)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Day 3
Shoulders & Back Hypertrophy
Est. 66 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 3 Reps
V Bar Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Day 4
Lower Body Power
Est. 63 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Day 5
Chest and Arms Hypertrophy
Est. 78 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Spider Curl
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Leverage Decline Chest Press
2 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
