Nortons PHAT - need to modify due to lack of equipment - suggestions?

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    StangBanger's Avatar
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    Nortons PHAT - need to modify due to lack of equipment - suggestions?


    Ok I really like the idea of Norton's PHAT routine but I dont have the nec equipment to do all of it. So my question begins, can anyone suggest substitutes for the exercises I cant do that target the same muscle group. Also, if this is just a dumb idea, you can tell me that too. Wont be offended. the ones I need replaced are in RED

    Day 1: Upper Body Power Day

    Pulling Power Movement: Bent over or Pendlay rows
    3 sets of 3-5 reps

    Assistance Pulling movement: Weighted Pull ups
    2 sets of 6-10 reps

    Auxiliary Pulling movement: Rack chins
    2 sets of 6-10 reps

    Pressing Power Movement: Flat dumbbell presses
    3 sets of 3-5 reps

    Assistance pressing movement: Weighted dips
    2 sets of 6-10 reps

    Assistance pressing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps

    Auxiliary curling movement: Cambered bar curls
    3 sets of 6-10 reps

    Auxiliary extension movement: Skull crushers
    3 sets of 6-10 reps

    Day 2: Lower Body Power Day

    Pressing Power Movement: Squats
    3 sets of 3-5 reps

    Assistance pressing movement: Hack Squats
    2 sets of 6-10 reps

    Assistance extension movement: Leg extensions
    2 sets of 6-10 reps

    Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps

    Assistance pulling/curling movement: Glute ham raises or lying leg curls
    2 sets of 6-10 reps

    Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps

    Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps

    Day 3: Rest
    Day 4: Back and Shoulders Hypertrophy Day

    Pulling Power Exercise speed work: Bent over or Pendlay rows
    6 sets of 3 reps with 65-70% of normal 3-5 rep max

    Hypertrophy pulling movement: Rack chins
    3 sets of 8-12 reps

    Hypertrophy pulling movement: Seated cable row
    3 sets of 8-12 reps

    Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
    2 sets of 12-15 reps

    Hypertrophy pulling movement: Close grip pulldowns
    2 sets of 15-20 reps

    Hypertrophy shoulder movement: Seated dumbbell presses
    3 sets of 8-12 reps

    Hypertrophy shoulder movement: Upright rows
    2 sets of 12-15 reps

    Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
    3 sets of 12-20 reps

    Day 5: Lower Body Hypertrophy Day

    Lower Body Power Exercise speed work: Squats
    6 sets of 3 reps with 65-70% of normal 3-5 rep max

    Hypertrophy pressing movement: Hack squats
    3 sets of 8-12 reps

    Hypertrophy pressing movement: Leg presses
    2 sets of 12-15 reps

    Hypertrophy extension movement: Leg extensions
    3 sets of 15-20 reps

    Hypertrophy pulling movement: Romanian deadlifts
    3 sets of 8-12 reps

    Hypertrophy curling movement: Lying leg curls
    2 sets of 12-15 reps

    Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps

    Hypertrophy calf movement: Donkey calf raises
    4 sets of 10-15 reps

    Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps

    Day 6: Chest and Arms Hypertrophy Day

    Pressing Power Exercise speed work: Flat dumbbell presses
    6 sets of 3 reps with 65-70% of normal 3-5 rep max

    Hypertrophy pressing movement: Incline dumbbell presses
    3 sets of 8-12 reps

    Hypertrophy pressing movement: Hammer strength chest press
    3 sets of 12-15 reps

    Hypertrophy fly movement: Incline cable flyes
    2 sets of 15-20 reps

    Hypertrophy curling exercise: Cambered bar preacher curls
    3 sets of 8-12 reps

    Hypertrophy curling exercise: Dumbbell concentration curls
    2 sets of 12-15 reps

    Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
    2 sets of 15-20 reps

    Hypertrophy extension exercise: Seated tricep extension with cambered bar
    3 sets of 8-12 reps

    Hypertrophy extension exercise: Cable pressdowns with rope attachment
    2 sets of 12-15 reps

    Hypertrophy extension exercise: Cable kickbacks
    2 sets of 15-20 reps

    Day 7: Rest
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html

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    SweetLou321's Avatar
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    Your overthinking this. For one that layout is just and EXAMPLE. You can switch some things around to fit your needs. The machine work in not gonna make or break this routine. Just swap them out with another lift that hits the target muscles...

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