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PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by halvorsrud is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Overkropp - Tung Trening
Est. 87 min
13 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Barbell Rack Pull
3 Sets x 4 Reps
Pull-Up
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Chin-Up (Close Grip)
2 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Dip
3 Sets x 4 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Hammer Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
Underkropp - Tung Trening
Est. 70 min
9 exercises
Indoor Cycling
1 Set
Barbell Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 4 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Day 3
Hvile!
Est. 62 min
1 exercise
Road Cycling
1 Set
Day 4
Rygg og Skuldre - Hypertrofi
Est. 110 min
15 exercises
Rowing
1 Set
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Barbell Rack Pull
6 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Weight Plate High Front Raise
2 Sets x 12 Reps
Barbell Upright Row
2 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 5
Bryst og Armer - Hypertrofi
Est. 97 min
14 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Hammer Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
2 Sets x 13 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 13 Reps
Barbell Tricep Press (Supine)
2 Sets x 10 Reps
Day 6
Bein, mage, skuldre - Hypertrofi
Est. 94 min
14 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 12 Reps
Slynga
3 Sets
Day 7
Hvile!
Est. 62 min
1 exercise
Road Cycling
1 Set
