PHAT 5 days at home (quarantine) with barbells and dumbells

Plan Details

The PHAT 5 days at home (quarantine) with barbells and dumbells routine by andrew881 is a 6 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Actual PHAT program both for power and building muscolar mass. It combines different rep ranges and ... Read More

Actual PHAT program both for power and building muscolar mass. It combines different rep ranges and all fundamentals together with accessory exercises. First 2 days are dedicated to power, other 3 to bodybuilding workout. Exercises are chosen so that you do not need machines or a gym but you can do them at home with some basic equipment (rack, barbell and dumbells). Not really for beginners due to high volume and intensity. I have also couples many exercises which work in different muscles in supersets so to save time! Feel free to choose if to superset or not. Power training days call for around 80% 1RM for primary movements Hypertrophy days will repeat those primary movements in the same rep and sets (i am talking of 6sets of 3 reps exercises) but with 70% of the power days' weight. Also, these should be speed movement, as the weight is light and rest should be 1-2 minutes. Stop 1-2 reps short of failure.