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Layne Norton's PHAT
Bulking
Advanced
Machine strength
Plan Details
The Layne Norton's PHAT routine by falloutak5r is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Strength
Est. 48 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Day 2
Lower Body Strength
Est. 40 min
7 exercises
Barbell 1/2 Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Calf Raise
2 Sets x 10 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 62 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
2 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 20 Reps
Day 4
Legs Hypertrophy
Est. 56 min
7 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell 1/2 Squat
6 Sets x 3 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Press
2 Sets x 15 Reps
Day 5
Chest And Arms Hypertrophy
Est. 79 min
11 exercises
Barbell Bench Press
6 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
