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PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by jayyi2 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
Lower Power
Est. 83 min
9 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Day 2
Upper Power
Est. 105 min
10 exercises
Weighted Pull-Up
3 Sets x 4 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
2 Sets x 7 Reps
Barbell Bench Press
8 Sets x 5 Reps
Leverage Incline Chest Press
2 Sets x 6 Reps
Machine Fly
2 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 101 min
11 exercises
Weighted Pull-Up
6 Sets x 3 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Vertical Traction Machine
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 5
Lower Hypertrophy
Est. 77 min
9 exercises
Barbell Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 6
Chest and Arms Hypertrophy
Est. 81 min
9 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Barbell Bench Press
6 Sets x 3 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Fly
2 Sets x 20 Reps
Cable Lower Chest Raise
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
