P.H.A.T. (Upper/Lower) - JEFIT

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P.H.A.T. (Upper/Lower) - JEFIT

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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 Demonstration

Smith Machine Bent-Over Row

3 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 10 Reps

Rack Chins Demonstration

Rack Chins

2 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

3 Sets x 10 Reps

Tue

Lower Body Power

Est. 49 min

7 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 5 Reps

Hack Squat Demonstration

Hack Squat

2 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

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 Demonstration

Smith Machine Bent-Over Row

6 Sets x 3 Reps

Rack Chins Demonstration

Rack Chins

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

2 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Fri

Lower Body Hypertrophy

Est. 61 min

9 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

6 Sets x 3 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 20 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

4 Sets x 15 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 20 Reps

Sat

Chest And Arm Hypertrophy

Est. 62 min

10 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

6 Sets x 3 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Hammer Strength Bench Press Demonstration

Hammer Strength Bench Press

3 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

2 Sets x 20 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 12 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

2 Sets x 20 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 15 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 15 Reps

Sun

Rest

Est. 0 min

0 exercises

This day is empty