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PHAT BRIT
General
Beginner
Machine strength
Plan Details
The PHAT BRIT routine by tomcat1239 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Power
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Day 2
Lower Power
Est. 54 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 4 Reps
Machine Calf Raise
5 Sets x 15 Reps
Day 3
Upper Hypertrophy
Est. 67 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 4
Lower Hypertrophy
Est. 75 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
