PHAT (Layne Norton)
Bulking
Beginner
Machine strength
Plan Details
The PHAT (Layne Norton) routine by JoshBlandford2 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body Power
Est. 47 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Tue
Lower Body Strength Day
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Back and Shoulders Hypertrophy Day
Est. 38 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Fri
Lower Body Hypertrophy Day
Est. 59 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sat
Chest and Arms Hypertrophy Day
Est. 54 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
