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PHAT by arjel
Bulking
Intermediate
Machine strength
Plan Details
The PHAT by arjel routine by bartektelec is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 week cycle
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. 111 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 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
Hack Single-Leg Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets
Elliptical Training
1 Set
Day 3
Rest day
Est. 0 min
0 exercises
This day is empty
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. 92 min
8 exercises
Barbell Deep Squat
6 Sets x 3 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
Barbell Deadlift
2 Sets x 8 Reps
Hack Single-Leg Calf Raise
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets
Elliptical Training
1 Set
Day 6
Chest and Arms Hypertrophy
Est. 102 min
10 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
8 Sets x 12 Reps
Machine Inner 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 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
Day 7
Rest day
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2: Upper power
Est. 41 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 5 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Barbell Curl
2 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Day 9
Week 2: Lower power
Est. 83 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Press
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Hack Single-Leg Calf Raise
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets
Elliptical Training
1 Set
Day 10
Rest day
Est. 0 min
0 exercises
This day is empty
Day 11
Week 2: Back and shoulder hyper
Est. 45 min
7 exercises
Barbell Bent-Over Row
4 Sets x 3 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 12
Week 2: Lower hypertrophy
Est. 92 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Single-Leg Calf Raise
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets
Elliptical Training
1 Set
Day 13
Week 2: Chest and Arms hyper
Est. 48 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Day 14
Rest day
Est. 0 min
0 exercises
This day is empty
