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PHAT
Bulking
Intermediate
Bench
Plan Details
The PHAT routine by kristofferspill is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Arms hypo
Est. 74 min
10 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 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
Dumbbell Spider 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
2 Sets x 20 Reps
Wed
Upper Power
Est. 49 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Thu
Lower Power
Est. 40 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Sat
Back and Shoulders Hypo
Est. 62 min
8 exercises
Barbell Bent-Over Row
6 Sets x 5 Reps
Chin-Up with Knee Raise
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 Shoulder Press
3 Sets x 12 Reps
Smith Machine Upright Row
2 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 20 Reps
Sun
Lower Hypo
Est. 240 min
9 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 815 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
