P.H.A.T - JEFIT

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P.H.A.T - JEFIT

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 Demonstration

Barbell Bent-Over Row

3 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

2 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

2 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 5 Reps

Dip Demonstration

Dip

2 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10 Reps

Tue

lower body power day

Est. 54 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Hack Squat Demonstration

Hack Squat

2 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 10 Reps

Wed

back&shoulder hypertrophy day

Est. 59 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

2 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

2 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Thu

lower body hypertrophy day

Est. 71 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 15 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

2 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Fri

chest&arms hypertrophy day

Est. 73 min

10 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 15 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

2 Sets x 20 Reps

Cambered bar preacher curl Demonstration

Cambered bar preacher curl

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 15 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

2 Sets x 20 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 20 Reps