PHAT 2

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Lower Body Hypertrophy 6 exercises, 52 mins

	6x5 reps	rest: 90s
Machine Leg Press (Wide Stance)	5x10 reps	rest: 60s
Dumbbell Single-Leg Squat	3x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
	4x20 reps	rest: 30s

Chest and Arms Hypertrophy 9 exercises, 1 hr 17 mins

	6x5 reps	rest: 90s
	3x15 reps	rest: 60s
Machine Fly	5x8 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Incline Bench Press (Close Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s

Upper Body Power 8 exercises, 1 hr 25 mins

	3x8 reps	rest: 180s
	3x5 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	4x5 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 180s
	2x8 reps	rest: 180s
Cable Tricep Pushdown (V-Bar)	2x8 reps	rest: 180s
EZ Bar Close Grip Curl	3x8 reps	rest: 180s
Barbell Incline Bench Press (Close Grip)	2x8 reps	rest: 180s

Lower Body Power 7 exercises, 1 hr 9 mins

Back and Shoulders Hypertrophy 9 exercises, 1 hr 8 mins

	6x4 reps	rest: 90s
	6x4 reps	rest: 90s
Cable Lateral Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	2x12 reps	rest: 60s
Weighted Pull-Up	2x15 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s