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PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by DeZey is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Routine detail
Day 1
Upper Power
Est. 63 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Lower Power
Est. 59 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 70 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 8 Reps
Day 4
Lower Hypertrophy
Est. 78 min
9 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Bulgarian Split 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 Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 5
Chest and Arms Hypertrophy
Est. 80 min
11 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Standing Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
