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PHAT (for cutting)
Bulking
Intermediate
Barbell
Plan Details
The PHAT (for cutting) routine by clane2ndwindow is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This PHAT is modified to reduce weight time (especially on leg days) and instead increase cardio.
Routine detail
Day 1
Upper Power
Est. 48 min
7 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Barbell Bench Press
3 Sets x 3 Reps
Dip
2 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Day 2
Lower semi-Power
Est. 21 min
2 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Hex Deadlift
4 Sets x 10 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 36 min
6 exercises
Pendlay Row
6 Sets x 3 Reps
Machine Inverted Row
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 5
Lower Hypertrophy
Est. 14 min
2 exercises
Barbell Speed Squat
6 Sets x 3 Reps
Barbell Deadlift
3 Sets x 12 Reps
Day 6
Chest and Arms Hypertrophy
Est. 41 min
7 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
2 Sets x 15 Reps
