JJ's PHAT Routine
Bulking
Advanced
Machine strength
Plan Details
The JJ's PHAT Routine routine by JeremyMichaelJones is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Pretty much just the PHAT routine with a few edits here and there. Programming is supposed to be Upper Power, Lower Power, Rest, Shoulder and Back Hypertrophy, Lower Hypertrophy, Arm and Chest Hypertrophy, and Rest, but you can always customize as you see fit.
Routine detail
Day 1
Upper Power
Est. 64 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 2
Lower Power
Est. 43 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Day 3
Back and Shoulders Hypertrophy
Est. 60 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 4
Lower Hypertrophy
Est. 66 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Day 5
Chest and Arms Hypertrophy
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
