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PHAT
General
Advanced
Machine strength
Plan Details
The PHAT routine by EmilN is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
PHAT mod
Routine detail
Day 1
Upper Body Power
Est. 22 min
8 exercises
Barbell Bent-Over Row
4 Sets x 3 Reps
Weighted Pull-Up
2 Sets x 6 Reps
T Bar Row
2 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 3 Reps
Weighted Tricep Dip
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Day 2
Lower Body Power
Est. 15 min
6 exercises
Machine Leg Press
3 Sets x 3 Reps
Hack Squat
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Leg Curl
2 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 65 min
8 exercises
Barbell Bent-Over Row
6 Sets x 4 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
2 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
6 Sets x 4 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 5
Lower Body Hypertrophy
Est. 46 min
6 exercises
Machine Leg Press
6 Sets x 4 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Day 6
Chest and Arms Hypertrophy
Est. 67 min
10 exercises
Dumbbell Bench Press
6 Sets x 4 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 15 Reps
