Phat -Dave
Bulking
Intermediate
Machine strength
Plan Details
The Phat -Dave routine by Hightower81 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest and biceps
Est. 62 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
2 Sets x 40 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Cable Preacher Curl
2 Sets x 12 Reps
Hanging Leg Raise
1 Set x 40 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Day 2
quads and hamstrings
Est. 57 min
8 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 40 Reps
Hanging Leg Raise
1 Set x 40 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 3
shoulders and triceps
Est. 49 min
8 exercises
Barbell Seated Press
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 5 Reps
Dumbbell French Press (Stability Ball)
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 40 Reps
Hanging Leg Raise
1 Set x 40 Reps
Day 4
back calves and abs
Est. 59 min
8 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 40 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 40 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
