P.H.A.T - no machines
Bulking
Intermediate
Dumbbell
Plan Details
The P.H.A.T - no machines routine by SimonChristiansen2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Made using other P.H.A.T. routines found online that only require DBs, BBs, and a cable machine (all I have available to me) + an abs routine just because I'd appreciate any advice :)
Routine detail
Mon
Upper Body Power Day
Est. 81 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Tue
Lower Body Power Day + Forearms
Est. 59 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Dumbbell Plie Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Wed
Abs
Est. 74 min
11 exercises
Hanging Knee Raise
2 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Cable Crunch
2 Sets x 20 Reps
Seated Leg Tuck
2 Sets x 20 Reps
Bench Crunch
3 Sets x 20 Reps
Air Bike
2 Sets x 60 Reps
Oblique Crunch
2 Sets x 25 Reps
Cable Crunch Kneeling Rotation
2 Sets x 15 Reps
Cable Rotation (Stability Ball)
2 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Thu
Back and Shoulders Hypertrophy Day
Est. 79 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Fri
Lower Body Hypertrophy Day + Forearms
Est. 71 min
10 exercises
Barbell Speed Squat
3 Sets x 6 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Barbell Clean and Jerk
3 Sets x 5 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Sat
Chest and Arms Hypertrophy Day
Est. 69 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Push-Up (Wide Hand)
2 Sets
Barbell Curl
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
