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PHAT
Bulking
Beginner
Machine strength
Plan Details
The PHAT routine by FrederikGrillLauritsen is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper body power day
Est. 84 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Lower body power day
Est. 59 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
2 Sets x 10 Reps
Thu
Back and shoulders hypertrophy day
Est. 72 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Lower body hypertrophy day
Est. 73 min
8 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Barbell Seated Calf Raise
2 Sets x 20 Reps
Sat
Chest and arms hypertrophy day
Est. 88 min
11 exercises
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 2 Reps
Cable Incline Fly
2 Sets x 8 Reps
