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myPHAT
General
Intermediate
Machine strength
Plan Details
The myPHAT routine by den3ero is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PHAT
Routine detail
Day 1
Upper Body Power
Est. 46 min
8 exercises
T Bar Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 8 Reps
Climber Pull-Up
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 2
Lower Body Power
Est. 45 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 5 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 54 min
8 exercises
T Bar Row
6 Sets x 3 Reps
Rack Chins
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Shrugs bracing upper body against an incline bench
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
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Day 4
Lower Body Hypertrophy
Est. 116 min
9 exercises
Hack Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
12 Sets x 2 Reps
Machine Seated Leg Curl
15 Sets x 2 Reps
Donkey Calf Raise
15 Sets x 4 Reps
Machine Seated Calf Raise
20 Sets x 3 Reps
Day 5
Chest and Arms Hypertrophy
Est. 67 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
one arm cable low to high cross over
2 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
