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PHAT
General
Advanced
Machine strength
Plan Details
The PHAT routine by Oskarxy is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
PHAT mod
Routine detail
Day 1
Upper Body Power Day
Est. 116 min
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Pendlay Row
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dragon Flag Negatives
3 Sets x 3 Reps
Side Plank
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Day 2
Lower Body Power Day
Est. 101 min
11 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Dragon Flag Negatives
3 Sets x 3 Reps
Side Plank
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Farmer's walk
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Day 3
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Back and Shoulders Hypertrophy Day
Est. 103 min
12 exercises
Pendlay Row
6 Sets x 3 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dragon Flag Negatives
3 Sets x 3 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 15 Reps
Cable V Bar Pulldown
2 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 5
Lower Body Hypertrophy Day
Est. 97 min
11 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dragon Flag Negatives
3 Sets x 3 Reps
Side Plank
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Farmer's walk
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Day 6
Chest and Arms Hypertrophy Day
Est. 113 min
13 exercises
Barbell Incline Bench Press
6 Sets x 3 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Decline Bench Press
6 Sets x 3 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dragon Flag Negatives
3 Sets x 3 Reps
Cable One Hand Crossover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Side Plank
3 Sets x 8 Reps
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
