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PHAT 4 DAY SPLIT
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PHAT 4 DAY SPLIT routine by capguy is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Basis of Power Hypertrophy Adaptive Training compounded into 4 days. Additional focus on: Arms, Glutes and Side Laterals Additional Notes: Speed Sets 1st hypertrophy excercise -No failure first 2 weeks -Failure only last set -Deload after 6 weeks
Routine detail
Day 1
Power Upper Body
Est. 68 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Machine Incline Chest Press
2 Sets x 7 Reps
EZ Bar Curl
2 Sets x 7 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
Dumbbell Seated Bicep Curl
2 Sets x 7 Reps
Cable High Pulley Tricep Extension
2 Sets x 7 Reps
Day 2
Power Lower Body
Est. 52 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Machine Leg Extension
2 Sets x 7 Reps
Machine Single-Leg Press
2 Sets x 7 Reps
Nautilus Leg Calf Press
3 Sets x 7 Reps
Machine Leg Curl (Prone)
2 Sets x 7 Reps
Day 4
Upper Body Hypertrophy
Est. 53 min
8 exercises
Machine Bench Press
6 Sets x 7 Reps
Barbell Incline Bench Press (Close Grip)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Day 5
Hypertrophy Lower Body
Est. 58 min
8 exercises
Barbell Squat
6 Sets x 3 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Single-Leg Squat
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
