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My Variation on PHAT
Bulking
Intermediate
Machine strength
Plan Details
The My Variation on PHAT routine by Reptile00seven is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Make you yolked
Routine detail
Mon
Upper Body Power
Est. 59 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Barbell Reverse Curl
1 Set x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Tue
Lower Body Power
Est. 57 min
9 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Barbell Ab Rollout
2 Sets x 10 Reps
Thu
Back and Shoulders Hypertrophy
Est. 62 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 18 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Fri
Lower Body Hypertrophy
Est. 76 min
10 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 18 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Cable Standing Leg Curl
2 Sets x 18 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 18 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Barbell Ab Rollout
2 Sets x 10 Reps
Sat
Chest and Arms Hypertrophy
Est. 74 min
9 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Incline Fly
2 Sets x 18 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 18 Reps
