Custom Phat Routine
Cutting
Intermediate
Dumbbell
Plan Details
The Custom Phat Routine routine by tstofka is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Back and Shoulders - High Volume
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Day 1
Chest and Arms - Heavy
12 exercises
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Day 2
Legs - High Volume
9 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Front Squat
2 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 40 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 3
Chest and Arms - High Volume
12 exercises
Machine Bench Press
6 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 20 Reps
Day 4
Back and Shoulders - Heavy
9 exercises
Barbell Rack Pull
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Day 5
Legs - Heavy
9 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Cable Wood Chop
4 Sets x 10 Reps
