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PHAT
General
Intermediate
Machine strength
Plan Details
The PHAT routine by Markusmm is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body Power
Est. 72 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Lower Body Power
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 4
Back and Shoulders Hypertrophy
Est. 50 min
7 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Machine Inverted Row
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 One-Arm Row
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Day 5
Lower Body Hypertrophy
Est. 61 min
7 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Day 6
Chest and Arms Hypertrophy
Est. 59 min
8 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Hammer strength chest press
3 Sets x 15 Reps
Machine Fly
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 16 Reps
Dumbbell Hammer Curl
3 Sets x 16 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
