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PHAT
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The PHAT routine by Bane. is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PHAT
Routine detail
Mon
Upper
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Thu
Push
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Fri
Pull
Est. 0 min
6 exercises
Barbell Single-Leg Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
