Loading...
PHAT
Bulking
Advanced
Machine strength
Plan Details
The PHAT routine by hammad0316 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. 64 min
10 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Day 2
Lower Power
Est. 39 min
7 exercises
Hack Squat
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 75 min
10 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Barbell Bent-Over Row
6 Sets x 3 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 4
Lower Hypertrophy
Est. 70 min
9 exercises
Machine Leg Press
2 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Barbell Deadlift
3 Sets x 5 Reps
Day 5
Chest and Arms Hypertrophy
Est. 85 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 20 Reps
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Spider Curl
2 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Cable Lower Chest Raise
2 Sets x 20 Reps
Cable Cross-Over
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
