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PHAT Routine
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The PHAT Routine routine by JWalker450 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Power Hypertrophy Adaptive Training. - So on your power days you go all out and on your main exercise you lift as heavy as you can just hit the rep range of 3-5. On your hypertrophy days on your main lifts it is 70% of your 5 rep max and you are going for speed and explosiveness! The main lifts being, squat, bench, and row. Everything else is an accessory movement and you lift all out like normal hitting that rep range. Now if you want to focus on deadlifts instead of squats just switch out that exercise. I am personally doing front squats.
Routine detail
Mon
Upper Body Power Day
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Inverted Row
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Tue
Lower Body Power Day
Est. 0 min
7 exercises
Barbell 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
Machine Seated Calf Raise
2 Sets x 10 Reps
Thu
Back and Shoulder Hypertrophy Day
Est. 0 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Barbell Inverted Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 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
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Lower Body Hypertrophy Day
Est. 0 min
9 exercises
Barbell 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
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sat
Chest and Arms Hypertrophy Day
Est. 0 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
