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PHAT
General
Beginner
Machine strength
Plan Details
The PHAT routine by Felipeer is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper Power
Est. 48 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Tue
Lower Power
Est. 49 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 Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wed
Back & Shoulders
Est. 52 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Machine 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
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Thu
Lower Body
Est. 62 min
9 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
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
Fri
Chest & Arms
Est. 66 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Decline 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 12 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 12 Reps
Cable Reverse Grip Pulldown
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
