Power Hypertrophy Adaptive Training (PHAT)
Bulking
Advanced
Machine strength
Plan Details
The Power Hypertrophy Adaptive Training (PHAT) routine by Eli3000 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PHAT
Routine detail
Mon
Upper Body Power Day
Est. 0 min
0 exercises
This day is empty
Mon
Upper Body Power Day
Est. 41 min
8 exercises
Barbell Bent-Over Row
3 Sets x 3,5,5 Reps
Pull-Up
3 Sets x 6,8,8 Reps
Chin-Up with Knee Raise
2 Sets x 6,8 Reps
Dumbbell Bench Press
3 Sets x 3,5,5 Reps
Dip
3 Sets x 6,8,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,8,8 Reps
EZ Bar Curl
3 Sets x 6,10,10 Reps
Dumbbell Incline Tricep Extension
2 Sets x 6,10 Reps
Tue
Lower Body Power Day
Est. 58 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Clean Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Back and Shoulders Hypertrophy Day
Est. 35 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Chin-Up with Knee Raise
3 Sets x 8,12,12 Reps
Barbell One-Arm Row
2 Sets x 8,12 Reps
Dumbbell Prone Incline Shrug
2 Sets x 12,15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15,20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,12,12 Reps
Barbell Upright Row
2 Sets x 12,15 Reps
Dumbbell Lateral Raise
3 Sets x 12,16,16 Reps
Fri
Lower Body Hypertrophy Day
Est. 44 min
6 exercises
Barbell Overhead Squat
3 Sets x 12 Reps
bulgarian split squat
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
glute hamstring raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Sat
Chest and Arms Hypertrophy Day
Est. 37 min
10 exercises
Dumbbell Bench Press
6 Sets x 3,5,5,5,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Hammer Strength Chest Press
3 Sets x 8,12,12 Reps
ATrainer fly
3 Sets x 12,16,16 Reps
EZ Bar Preacher Curl
3 Sets x 8,12,12 Reps
Dumbbell Concentration Curl
2 Sets x 12,15 Reps
Barbell Spider Curl
2 Sets x 12,15 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8,12,12 Reps
Dip
2 Sets x 12,15 Reps
Weighted Bench Dip
2 Sets x 12,15 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
