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P.H.A.T
General
Beginner
Machine strength
Plan Details
The P.H.A.T routine by qc89sc is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Training de semi
Routine detail
Mon
upper body power day
Est. 83 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Tue
lower body power day
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Wed
back&shoulder hypertrophy day
Est. 59 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench 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 Lateral Raise
3 Sets x 20 Reps
Thu
lower body hypertrophy day
Est. 71 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Barbell Pin-Off Good Morning
2 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Fri
chest&arms hypertrophy day
Est. 73 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
Cambered bar preacher curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Spider Curl
2 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
