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PHAT 5 Day Routine
Bulking
Advanced
Machine strength
Plan Details
The PHAT 5 Day Routine routine by AndrewG1996 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body Power
Est. 47 min
7 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Tue
Lower Body Power
Est. 49 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 Deadlift
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Thu
Back/Shoulder Hypertrophy
Est. 52 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell One-Arm 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
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Lower Body Hypertrophy
Est. 63 min
9 exercises
Barbell Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sat
Chest/Arms Hypertrophy
Est. 66 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 20 Reps
