PHAT 5 Day Split
General
Intermediate
Machine strength
Plan Details
The PHAT 5 Day Split routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Upper, Lower, Back/Shoulder, Legs, Chest/Arms
Routine detail
Mon
Chest/Arms
Est. 0 min
8 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Wed
Upper Power
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Thu
Lower Power
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Sat
Back/Shoulders
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Sun
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
