nightmare1234
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i would like to change my routine from P/P/L to phat but everyone told me that it isnt good to change the routine after three month coz the body has to adapt so my question is for how long should i stay in this routine for make change to phat ?
i would like to start doing the explosive set like in phat and power days ,
but i am sure that as layne nortone add to his routine the power day and explosive day will be better than i will do with my program ,
so what should i do ? how long to wait to make change ?
this is my current program
current routine:
routine :
LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL
Legs (Quad/Ham/Calves):
Barbell Squats: 4x6-8
romanian deadlift: 4x8-10
front squat :2x10
leg extension: 3x10-12
Hamstring Curls (circuit machine):4x10-12
Standing Calf Raises (circuit machine): 5x15
Flat Barbell Bench Press: 3x6-8
Incline Barbell Bench Press: 3x10
Seated (or Standing) Barbell Shoulder: 3x10-12
Dips lean forward : 2x8-10
incline dumbbell fly - 2x15
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Pull (Back/Biceps):
reverse grip row: 5x10-12 (hypertrophy day)
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows with cables - : 3x8-10
dumbbell row one hand 2x15
Face-pulls: 3x-10-12
Barbell Bicep Curls : 3x-10-12
(typically Hammer Curls): 3x10-12
i would like to start doing the explosive set like in phat and power days ,
but i am sure that as layne nortone add to his routine the power day and explosive day will be better than i will do with my program ,
so what should i do ? how long to wait to make change ?
this is my current program
current routine:
routine :
LEGS/PUSH/PULL/REST/LEGS/PUSH/PULL
Legs (Quad/Ham/Calves):
Barbell Squats: 4x6-8
romanian deadlift: 4x8-10
front squat :2x10
leg extension: 3x10-12
Hamstring Curls (circuit machine):4x10-12
Standing Calf Raises (circuit machine): 5x15
Flat Barbell Bench Press: 3x6-8
Incline Barbell Bench Press: 3x10
Seated (or Standing) Barbell Shoulder: 3x10-12
Dips lean forward : 2x8-10
incline dumbbell fly - 2x15
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Pull (Back/Biceps):
reverse grip row: 5x10-12 (hypertrophy day)
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows with cables - : 3x8-10
dumbbell row one hand 2x15
Face-pulls: 3x-10-12
Barbell Bicep Curls : 3x-10-12
(typically Hammer Curls): 3x10-12