PHAT 5 days at home (quarantine) with barbells and dumbells
Bulking
Intermediate
Barbell
Plan Details
The PHAT 5 days at home (quarantine) with barbells and dumbells routine by andrew881 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
UPPER BODY POWER
Est. 56 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 4 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 4 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Day 2
LOWER BODY POWER
Est. 40 min
5 exercises
Barbell Squat
3 Sets x 4 Reps
Band Calf Raise
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 7 Reps
Day 3
REST
Est. 0 min
0 exercises
This day is empty
Day 4
BACK SHOULDERS HYPERTROPHY
Est. 50 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 13 Reps
Dumbbell Upright Row
2 Sets x 13 Reps
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Day 5
LOWER BODY HYPERTROPHY
Est. 67 min
8 exercises
Barbell Squat
6 Sets x 3 Reps
Barbell Standing Calf Raise
6 Sets x 13 Reps
Barbell Front Squat
2 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 16 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 6
CHEST ARMS HYPERTROPHY
Est. 64 min
11 exercises
Barbell Bench Press
6 Sets x 3 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 13 Reps
Barbell Incline Bench Press
3 Sets x 13 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
2 Sets x 17 Reps
Dumbbell Incline Fly
2 Sets x 17 Reps
Dumbbell Incline Curl
2 Sets x 17 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
