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PHAT
General
Beginner
Machine strength
Plan Details
The PHAT routine by ivandejesus is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Any
1. Lower Body - Power Day
Est. 45 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Single-Leg Calf Press
2 Sets x 10 Reps
Any
3. Back and Shoulders - Hypertrophy
Est. 60 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Barbell Bent-Over Row
6 Sets x 3 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Machine Inverted Row
3 Sets x 12 Reps
Any
4. Lower Body - Hypertrophy
Est. 72 min
9 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Any
2. Upper Body - Power Day
Est. 57 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 10 Reps
Any
5. Chest and Arms - Hypertrophy
Est. 75 min
10 exercises
Leverage Chest Press
3 Sets x 15 Reps
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
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
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
