Hybrid PHAT
Bulking
Advanced
Barbell
Plan Details
The Hybrid PHAT routine by yondaime008 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 41 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Tue
Pull
Est. 32 min
5 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Wed
Legs
Est. 35 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Thu
Upper Body
Est. 48 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Fri
Lower Body
Est. 35 min
5 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
