PHAT
Bulking
Intermediate
Machine strength
Plan Details
The PHAT routine by BenRera is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Power Hypertrophy Adaptive Training Power days: - MAX weight! Lift as heavy as possible ("max" = atleast three reps or close to fail last rep last set) - Longer rests between sets (3 - 5 min) - Don't super set Hypertrophy days: - Lift 65-75% of max 8-12 reps (same close fail rule as power days) - Shorter rests between sets (30-90 sec) - Super set - First exercise is a "Speed Set" (6 sets of 3 reps) and is 15 sec rest between sets
Routine detail
Mon
Upper Body Power
Est. 50 min
8 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Tue
Lower Body Power
Est. 46 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Wed
Rest day
Est. 2 min
1 exercise
Long Slow Run (hills)
1 Set
Thu
Hypertrophy: Back & Shoulders
Est. 57 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Upright Row
2 Sets x 15 Reps
Plate Lift/Circles
3 Sets x 8 Reps
Fri
Hypertrophy: Chest & Arms
Est. 80 min
11 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
2 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Sat
Lower Body Hypertrophy
Est. 64 min
9 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Squat Press (machine)
2 Sets x 12 Reps
Sun
Rest day
Est. 2 min
1 exercise
Long Slow Run (hills)
1 Set
