PHAT 5 Day Split

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper, Lower, Back/Shoulder, Legs, Chest/Arms

Chest/Arms 8 exercises, 0 min

Dumbbell Bench Press	5x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Leverage Decline Chest Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	2x15 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	2x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Upper Power 8 exercises, 0 min

Barbell Bent-Over Row	3x5 reps	rest: 60s
Pull-Up	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s
Dumbbell Bench Press	4x5 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Lower Power 6 exercises, 0 min

Back/Shoulders 7 exercises, 0 min

Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	2x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	2x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s

Legs 7 exercises, 0 min