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PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by antz96 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Routine detail
Day 1
Upper Power
Est. 75 min
9 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
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Lower Power
Est. 52 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 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 4
Back and Shoulders Hypertrophy
Est. 71 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 One-Arm Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 5
Lower Hypertrophy
Est. 75 min
8 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 6
Chest and Arms Hypertrophy
Est. 111 min
11 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
8 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Curl
2 Sets x 20 Reps
Barbell 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 (Reverse Grip)
2 Sets x 20 Reps
