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PHAT
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by DanielfromGa is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Routine detail
Day 1
Upper Power
Est. 0 min
8 exercises
T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Day 2
Lower Power
Est. 0 min
11 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Smith Machine 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
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 0 min
7 exercises
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 5
Lower Hypertrophy
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 6
Chest and Arms Hypertrophy
Est. 0 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Day 8
New Workout
Est. 0 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Day 9
New Workout
Est. 0 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 10
New Workout
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Day 11
New Workout
Est. 0 min
8 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
