PHAT (for cutting)

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RATING: 87 (FROM 10 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This PHAT is modified to reduce weight time (especially on leg days) and instead increase cardio.

Upper Power 7 exercises, 47 mins

Barbell Bent-Over Row	3x3 reps	rest: 90s
Weighted Pull-Up	2x6 reps	rest: 90s
Barbell Bench Press	3x3 reps	rest: 90s
Dip	2x6 reps	rest: 90s
Barbell Shoulder Press	3x6 reps	rest: 90s
EZ Bar Curl	3x6 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 90s

Lower semi-Power 2 exercises, 21 mins

	Barbell Deep Squat	4x10 reps	rest: 90s
		4x10 reps	rest: 90s

Back and Shoulders Hypertrophy 6 exercises, 36 mins

	6x3 reps	rest: 40s
Machine Inverted Row	3x12 reps	rest: 40s
Dumbbell Seated Alternating Shoulder Press	3x12 reps	rest: 40s
Dumbbell Upright Row	2x12 reps	rest: 40s
Dumbbell Lateral Raise	3x15 reps	rest: 40s
Cable Shoulder Extension	3x8 reps	rest: 40s

Lower Hypertrophy 2 exercises, 14 mins

	Barbell Speed Squat	6x3 reps	rest: 40s
	Barbell Deadlift	3x12 reps	rest: 40s

Chest and Arms Hypertrophy 7 exercises, 40 mins

Dumbbell Bench Press	6x3 reps	rest: 40s
Dumbbell Incline Bench Press	3x8 reps	rest: 40s
Leverage Incline Chest Press	3x12 reps	rest: 40s
Dumbbell Concentration Curl	2x12 reps	rest: 40s
Barbell Spider Curl	2x15 reps	rest: 40s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 40s
Cable Tricep Kickback (Reverse Grip)	2x15 reps	rest: 40s