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P.H.A.T
Bulking
Intermediate
Machine strength
Plan Details
The P.H.A.T routine by sgomezcusguen is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Power
Est. 72 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Lower Body Power
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Press
2 Sets x 10 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 72 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Seal Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 20 Reps
Day 5
Lower Body Hypertrophy
Est. 79 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Hamstring Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Calf Press
3 Sets x 20 Reps
Day 6
Chest and Arms Hypertrophy
Est. 84 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Tricep Kickback
2 Sets x 20 Reps
