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PHAT (Layne Norton)
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The PHAT (Layne Norton) routine by hafsahanafi is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
Upper Body Day 2
Est. 0 min
9 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
Lower Body Day 1
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Fri
Upper Body Day 1
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sat
Lower Body Day 2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Back and Shoulders Hypertrophy Day
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Upright Row
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
