Chris phraks
General
Intermediate
Dumbbell
Plan Details
The Chris phraks routine by christophermatias is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak. - First three sets of each lift are for warming up -- 55%/4 reps, 70%/3 reps, 85%/2 reps - Last set is always "As Many Reps As Possible" (AMRAP) - Progress with 2.5 pounds for upper body and 5 pounds for lower body - If final AMRAP set hits 10+ reps, double weight increase - Any barbell row variant will do - Phrak is partial to Yates - Feel free to use power cleans to warmup for Deadlifts - Chinups are palms facing you, approximately shoulder width grip -- begin unweighted, adding weight in 2.5 pound increments - If you cannot do 3x5 chinups, do negatives until you can - If you fail to make 5 reps in the FINAL SET, deload by 10%
Routine detail
Day 1
Workout A
Est. 0 min
5 exercises
Barbell Military Press
9 Sets x 8 Reps
Barbell Squat
7 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 2
Workout B
Est. 0 min
5 exercises
Barbell Bench Press
7 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 3
Workout A
Est. 240 min
5 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Day 4
Workout C
Est. 0 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Day 5
Workout D
Est. 240 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 6
Workout C
Est. 0 min
6 exercises
Barbell Bench Press
6 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
