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PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by EspenSlemdal is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Overkropp Styrke
Est. 55 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Rack Chins
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm French Press (Stability Ball)
3 Sets x 10 Reps
Wed
Underkropp Styrke
Est. 44 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Single-Leg Press
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 Press
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Fri
Rygg/Skuldre Hypertrofi
Est. 59 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Rack Chins
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 20 Reps
Sat
Bein Hypertrofi
Est. 66 min
9 exercises
Barbell Front Squat
6 Sets x 3 Reps
Dumbbell Decline Bench Lunge
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 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 Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sun
Bryst/Armer Hypertrofi
Est. 77 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
6 Sets x 3 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Bicep Drag Curl
2 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
2 Sets x 20 Reps
