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PHAT Revised 2023
AUDIO TIP
Bulking
Advanced
Barbell
Plan Details
The PHAT Revised 2023 routine by RyanMcGowan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Power Upper
Est. 0 min
11 exercises
bench warmup
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
bent over row warmup
2 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
military press (warm up)
2 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
High Incline Bench (1 below vertical)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Skull Crusher
3 Sets x 8 Reps
Day 2
Power Lower
Est. 0 min
10 exercises
squat warmup
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
squat volume
2 Sets x 8 Reps
deadlift warmup
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
Ab Wheel
3 Sets x 8 Reps
Day 3
PHAT Chest/Arms
Est. 0 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
champagnes
3 Sets x 12 Reps
fly (cable)
3 Sets x 15 Reps
Dip
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 4
PHAT Legs
Est. 0 min
9 exercises
Squat (speed)
6 Sets x 3 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Reverse Lunge (smith)
3 Sets x 15 Reps
standing calf raise (smith)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 5
PHAT Back/Shoulder
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Row (plate load)
3 Sets x 12 Reps
Kneeling Single Hand Cable Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Reverse Grip Lat Machine
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
rear delt machine
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
