PHAT (official as I can get it)
Cutting
Intermediate
Machine strength
Plan Details
The PHAT (official as I can get it) routine by ArlanderBrown is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Combination of power and bodybuilding
Routine detail
Mon
Power Leg
Est. 51 min
6 exercises
Barbell Standing Calf Raise
3 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Seated Calf Raise
2 Sets x 10 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Back and Shoulders Hypertrophy Day
Est. 55 min
8 exercises
Weighted Rack Chins
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Barbell Upright Row
2 Sets x 15 Reps
Barbell Bent-Over Row
6 Sets x 3 Reps
Dumbbell Prone Incline Shrug
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Thu
Lower Body Hypertrophy Day
Est. 79 min
9 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Barbell Squat
6 Sets x 3 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Fri
Chest and Arms Hypertrophy Day
Est. 64 min
10 exercises
Barbell Spider Curl
2 Sets x 20 Reps
Dumbbell Bench Press
6 Sets x 3 Reps
Cable Incline Fly
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
EZ Bar Seated Tricep Extensions
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Power Upper Body
Est. 69 min
8 exercises
Weighted Tricep Dip
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weighted Rack Chins
2 Sets x 10 Reps
