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PHAT
Bulking
Advanced
Machine strength
Plan Details
The PHAT routine by cwagger is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Pretty much just the PHAT routine with a few edits here and there.
Routine detail
Day 1
Upper Power
Est. 50 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pendlay Row
4 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
Lower Power
Est. 36 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 37 min
5 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Day 4
Lower Hypertrophy
Est. 47 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 5
Chest and Arms Hypertrophy
Est. 40 min
5 exercises
Dip
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
21s
3 Sets x 21 Reps
Triceps 21s
3 Sets x 21 Reps
