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PHAT
General
Beginner
Machine strength
Plan Details
The PHAT routine by neckris is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower Body Power
Est. 87 min
13 exercises
Dumbbell Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Ab Wheel Seated
1 Set x 3 Reps
Tue
Rest 1
Est. 0 min
0 exercises
This day is empty
Wed
Back&Shoulders (H)(FG)
Est. 90 min
11 exercises
Dumbbell Bent-Over Row
6 Sets x 3 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Machine Assisted Pull-Up
2 Sets x 20 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
Weight Plate Neck Extension (Prone)
3 Sets x 15 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 15 Reps
Thu
Lower Body (H)
Est. 91 min
11 exercises
Dumbbell 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
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Fri
Chest&Arm (H)(FG)
Est. 97 min
12 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
Machine Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Ab Wheel Seated
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Sat
Rest 2
Est. 0 min
0 exercises
This day is empty
Sun
Upper Body Power
Est. 110 min
15 exercises
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 15 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 15 Reps
