Sievey’s Custom PHAT Routine
Bulking
Advanced
Machine strength
Plan Details
The Sievey’s Custom PHAT Routine routine by abstractioncv is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A very advanced version of Layne Norton’s Power Hypertrophy Adaptive Training.
Routine detail
Mon
Upper Power
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Rack Pull
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Dumbbell L Raise
3 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 50 Reps
Parallel Bar Leg Raise
2 Sets x 25 Reps
Tue
Lower Power
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Hack Squat
3 Sets x 5 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Calf Raise
3 Sets x 5 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Wed
Shoulders & Back Hypertrophy
Est. 0 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 20 Reps
Pull-Up
2 Sets x 15 Reps
V-Up
2 Sets x 40 Reps
Oblique Crunch
2 Sets x 20 Reps
Thu
Legs Hypertrophy
Est. 0 min
12 exercises
Barbell Squat (Wide Stance)
3 Sets x 15 Reps
Barbell Pin-Off Good Morning
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 15 Reps
Bosu Goblet Squats
2 Sets x 15 Reps
Nordic Hamstring Curls
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
In and Outs
3 Sets
Hanging Leg Raise
2 Sets x 12 Reps
Plank
2 Sets
Fri
Chest & Arms Hypertrophy
Est. 0 min
13 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dip
2 Sets x 20 Reps
Push-Up
2 Sets x 25 Reps
Decline Crunch
2 Sets x 25 Reps
Side Bridge
2 Sets
