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P.H.A.T
General
Beginner
Machine strength
Plan Details
The P.H.A.T routine by taner.ozer is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Power Hypertrophy Adaptive Training
Routine detail
Day 1
Upper Body Power
Est. 43 min
7 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 10 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Day 2
Lower Body Power
Est. 41 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Hack Squat
2 Sets x 8 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 36 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
T Bar Row
2 Sets x 15 Reps
Day 4
Lower Body Hypertrophy
Est. 48 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Squat
6 Sets x 3 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Day 5
Chest and Arms Hypertrophy
Est. 66 min
10 exercises
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 12 Reps
Dumbbell Bench Press
6 Sets x 3 Reps
Cable Incline Fly
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 15 Reps
