PHAT Revised John Style
Bulking
Intermediate
Machine strength
Plan Details
The PHAT Revised John Style routine by jmasgalas is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Use Layne Norton PHAT as a template. Modified to extend the routine to two week rotations. Using different compound movements each week. At the end on week 2 start over. This routine works best when eating at a surplus to gain strength and muscle mass simultaneously.
Routine detail
Day 1
Power Upper 1
Est. 59 min
8 exercises
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
Power Lower 1
Est. 57 min
8 exercises
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Smith Machine Hack Squat
2 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
AX Ab workout
1 Set
Day 3
Back and Shoulder Hypertrophy 1
Est. 61 min
8 exercises
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 15 Reps
Dumbbell Incline Bench Row
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 4
Lower Hypertrophy 1
Est. 59 min
8 exercises
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Smith Machine Hack Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
AX Ab workout
1 Set
Day 5
Chest and Arms Hypertrophy 1
Est. 63 min
8 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Power Upper 2
Est. 66 min
9 exercises
Pendlay Row
2 Sets x 8 Reps
Pendlay Row
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 9
Power Lower 2
Est. 63 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
AX Ab workout
1 Set
Day 10
Back and Shoulder Hypertrophy 2
Est. 60 min
8 exercises
Pendlay Row
2 Sets x 6 Reps
Pendlay Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Day 11
Lower Hypertrophy 2
Est. 60 min
8 exercises
Barbell Deep Squat
2 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
AX Ab workout
1 Set
Day 12
Chest and Arms Hypertrophy 2
Est. 63 min
8 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
