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PHAT Week 1 Routine (Matt) - update
Bulking
Intermediate
Machine strength
Plan Details
The PHAT Week 1 Routine (Matt) - update routine by mattink19 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Power Days - stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Rotate your power movements every 2-3 weeks. Hypertrophy Days - rep range should be 8-20 and keep your rest periods to 1-2 minutes. increase the volume of these sessions by approximately 50-75% compared to your power days. failure on the last 1-2 sets of each exercise TIPS: - use barbell curls and close-grip bench presses - add in speed work after first cycle - rotate deadlifts every 3 weeks
Routine detail
Day 1
Upper Power Day
Est. 83 min
7 exercises
Barbell Bent-Over Row
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 4 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
Lower Power Day
Est. 64 min
8 exercises
Band Lateral Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 4 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 50 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 3
Cardio & Stretching
Est. 69 min
11 exercises
Treadmill Running
1 Set
Recumbent Bike
1 Set
Band Lateral Raise
3 Sets x 10 Reps
Shoulder Stretch
2 Sets x 1 Reps
Tricep Stretch
2 Sets x 1 Reps
Quadricep Stretch
2 Sets x 1 Reps
Seated Floor Hamstring Stretch
2 Sets x 1 Reps
Seated Hamstring Stretch
2 Sets x 1 Reps
Straddle Stretch
2 Sets x 1 Reps
Band Hamstring Stretch
2 Sets x 1 Reps
Side-Lying Floor Stretch
2 Sets x 1 Reps
Day 4
Hypertrophy - Back & Shoulders
Est. 60 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
2 Sets x 13 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 16 Reps
Cable Reverse Fly
3 Sets x 16 Reps
Day 5
Hypertrophy - Lower Day
Est. 72 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 18 Reps
Machine Leg Curl (Prone)
3 Sets x 18 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 50 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Day 6
Hypertrophy - Chest & Arms
Est. 62 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
2 Sets x 18 Reps
Dumbbell Seated Bicep Curl
2 Sets x 13 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 13 Reps
Day 7
REST or Cardio & Stretching
Est. 72 min
14 exercises
Recumbent Bike
1 Set
Treadmill Running
1 Set
Shoulder Stretch
2 Sets x 1 Reps
Upward Stretch
2 Sets x 1 Reps
Tricep Stretch
2 Sets x 1 Reps
Stability Ball Chest Stretch
2 Sets x 1 Reps
Runner's Stretch
2 Sets x 1 Reps
Quadricep Stretch
2 Sets x 1 Reps
Seated Floor Hamstring Stretch
2 Sets x 1 Reps
Seated Hamstring Stretch
2 Sets x 1 Reps
Straddle Stretch
2 Sets x 1 Reps
Band Hamstring Stretch
2 Sets x 1 Reps
Hip Stretch
2 Sets x 1 Reps
Side-Lying Floor Stretch
2 Sets x 1 Reps
