PHAT - TOBI STYLE
Bulking
Intermediate
Machine strength
Plan Details
The PHAT - TOBI STYLE routine by thims85 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Power Hypertrophy Adaptive Training. Try and sneak in 3 days of cardio.
Routine detail
Mon
Lower Body Power
Est. 78 min
11 exercises
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Decline Bench Alternating Knee Raise
3 Sets x 15 Reps
Tue
Upper Body Power
Est. 58 min
9 exercises
Machine Assisted Pull-Up
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Rest Day/cardio
Est. 2 min
1 exercise
Basic Fitness Test
1 Set
Thu
Back & Shoulders
Est. 81 min
11 exercises
Barbell Bent-Over Row
8 Sets x 4 Reps
Cable Seated Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
2 Sets x 10 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
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Stability Ball Roman Twist
3 Sets x 15 Reps
Fri
Legs & Abs
Est. 82 min
10 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Hip Abduction
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Sat
Chest & Arms
Est. 73 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Sun
Rest day
Est. 2 min
1 exercise
Long Slow Run (hills)
1 Set
