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PHAT Simplified
Bulking
Intermediate
Machine strength
Plan Details
The PHAT Simplified routine by StephenWong2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Routine detail
Day 1
Upper Power
Est. 106 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Lower Power
Est. 78 min
7 exercises
Hack Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 94 min
8 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Machine Inverted Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 5
Lower Hypertrophy
Est. 68 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 6
Chest and Arms Hypertrophy
Est. 108 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 12 Reps
