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P.H.A.T. (Upper/Lower)
Bulking
Advanced
Machine strength
Plan Details
The P.H.A.T. (Upper/Lower) routine by miketrull is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Strength, Building Muscle and Cutting
Routine detail
Mon
Upper Body Power
Est. 54 min
8 exercises
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Rack Chins
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 Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Dublin Press
3 Sets x 10 Reps
Tue
Lower Body Power
Est. 49 min
7 exercises
Smith Machine Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Smith Machine Stiff-Leg 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
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back and Shoulder Hypertrophy
Est. 51 min
8 exercises
Smith Machine Bent-Over Row
6 Sets x 3 Reps
Rack Chins
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
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Lower Body Hypertrophy
Est. 61 min
9 exercises
Smith Machine 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
Smith Machine Stiff-Leg 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
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Sat
Chest And Arm Hypertrophy
Est. 62 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Hammer Strength Bench Press
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Incline Fly
2 Sets x 20 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
