PHAT LN 3-DAY
Cutting
Intermediate
Dumbbell
Plan Details
The PHAT LN 3-DAY routine by mkosa75 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
PHAT 3 days (no bulking first 2 days). Version 1.
Routine detail
Any
PHAT Day 2 - Legs
Est. 82 min
8 exercises
Barbell 1/2 Squat
6 Sets x 3 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Hack Squat
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 18 Reps
Single-Leg Donkey Calf Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 18 Reps
Any
PHAT Day 1 - Back and Shoulders
Est. 77 min
10 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 16 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Sit-Up
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Any
PHAT Day 3 - Chest Biceps Triceps
Est. 82 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 15 Reps
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Fly
2 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 14 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 10 Reps
Bench Dip
2 Sets x 16 Reps
Any
HIIT 3
Est. 92 min
1 exercise
Boxing
3 Sets
Any
HIIT 2
Est. 22 min
1 exercise
Boxing
3 Sets
