JJ's PHAT Routine

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 3
Day 5
Day 4
Day 2
Day 1

Upper Power 10 exercises, 1 hr 4 mins

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Bent-Over Row	3x5 reps	rest: 60s
Barbell Military Press	3x5 reps	rest: 60s
Dumbbell Incline Bench Press	2x10 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s

Lower Power 6 exercises, 42 mins

Barbell Squat	5x5 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s

Back and Shoulders Hypertrophy 9 exercises, 59 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	2x5 reps	rest: 60s
Dumbbell Incline Bench Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s

Lower Hypertrophy 9 exercises, 1 hr 5 mins

Barbell Squat	2x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s

Chest and Arms Hypertrophy 9 exercises, 59 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	2x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s