My Variation on PHAT - JEFIT

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My Variation on PHAT - JEFIT

My Variation on PHAT banner

My Variation on PHAT

Bulking

Intermediate

Machine strength

Plan Details

The My Variation on PHAT routine by Reptile00seven is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Make you yolked

Routine detail

Mon

Upper Body Power

Est. 59 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

2 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

2 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

2 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

1 Set x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Tue

Lower Body Power

Est. 57 min

9 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 5 Reps

Hack Squat Demonstration

Hack Squat

2 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

2 Sets x 10 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

2 Sets x 10 Reps

Thu

Back and Shoulders Hypertrophy

Est. 62 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

6 Sets x 3 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

2 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 18 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 18 Reps

Fri

Lower Body Hypertrophy

Est. 76 min

10 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

6 Sets x 3 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 18 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

2 Sets x 18 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 18 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

2 Sets x 10 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

2 Sets x 10 Reps

Sat

Chest and Arms Hypertrophy

Est. 74 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

6 Sets x 3 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

2 Sets x 18 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 18 Reps