My P.H.A.T. Varient
General
Intermediate
Machine strength
Plan Details
The My P.H.A.T. Varient routine by Conquistador_ is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Power Up
Est. 61 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wed
Power Down
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Thu
Active Rest and Abs
Est. 39 min
7 exercises
HIIT
1 Set
Jogging
1 Set
Decline Crunch
3 Sets x 25 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Plank
3 Sets
Crunch
2 Sets x 25 Reps
Leg Pull-In
2 Sets x 25 Reps
Fri
Back and Shoulders
Est. 79 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sat
Chest and Arms
Est. 90 min
12 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Sun
Legs
Est. 64 min
8 exercises
Barbell Squat
5 Sets x 15,12,8,8,6 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
