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PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by Nildram is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Lower Body Power
Est. 46 min
6 exercises
Hack Squat
3 Sets x 5 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 2
Upper Body Power
Est. 86 min
10 exercises
Cable Seated Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 56 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Incline Bench Pull
2 Sets x 15 Reps
Cable Lat Pulldown (Wide 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
2 Sets x 20 Reps
Day 4
Lower Body Hypertrophy
Est. 57 min
7 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 5
Chest and Arms Hypertrophy
Est. 75 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
2 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
