Modified PHAT 5x5 Hybrid

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    Modified PHAT 5x5 Hybrid


    Been doing "classic" PHAT for the past 15 weeks. Will keep doing it up until 2 weeks before New Years, then I'd like to change it up with a little 5x5 hybrid action. This is what I have planned so far (yes I like volume).

    Upper Power (pull/push):
    Bent Over Row - 5x5
    BB Flat Bench - 5x5
    OHP - 5x5
    Pull-up/Chins, weighted - 5x5

    Lower Power (gonna try the deads and squats, not sure how it will turn out):
    Deads - 5x5
    Squats - 5x5
    Smith Calf Raises - 3x10
    Seated Calf - 3x10

    Chest/Arms Hypertrophy:
    Flat Bench - 6x8-10
    Incline Bench - 3x8-12
    Chest Press - 3x12-15
    Cable Fly 21's - 2x21
    Preacher Curls - 3x8-12
    Incline DB Curl - 2x12-15
    Hammer Curl - 2x15-20
    CGBP - 3x8-12
    Rope Pulldown - 2x12-15
    Overhead DB Tricep Press - 2x15-20

    Lower Hypertrophy:
    Squats - 6x8-12
    Leg Press - 3x8-12
    Extensions - 3x10-12
    RDLs - 3x8-12
    Leg Curls - 2x15-20
    Calf Press - 4x12-15
    Seated Calves - 3x15-20

    Back/Shoulder Hypertrophy:
    Bent Over Row - 4x8-12
    Pull-ups/Chin-ups - 4x8-12
    Seated Cable Row (will switch every other week with pulldowns) - 3x8-12
    BB Shrugs - 3x12-15
    DB Shrugs - 2x12-15
    BB Shoulder Press - 4x8-12
    Plate Raises - 2x12-15
    Lateral Raises - 4x12-20


    Feedback? Total sets are really pretty close to the original PHAT, but with more emphasis on 5x5 strength with compound movements versus 3x5 with some isolations thrown in.

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    bumpy for feedback
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    Not familiar with PHAT but I love 5x5.
    I can tell you that hitting deads AND squats on the same day in 5x5 respect was just too much for me to be fully recovered when it came time for leg day again.

    Just doing one of them though I had no problem.
    I would end up hitting deads twice one week and squats once, then the opposite.

    What is your split?
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    I would not do deads and squats on the same day. If you can, more power to you...
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    Quote Originally Posted by FL3X MAGNUM View Post
    Not familiar with PHAT but I love 5x5.
    I can tell you that hitting deads AND squats on the same day in 5x5 respect was just too much for me to be fully recovered when it came time for leg day again.

    Just doing one of them though I had no problem.
    I would end up hitting deads twice one week and squats once, then the opposite.

    What is your split?
    I'm going for 2 strength days and 3 hypertrophy days. Strength days are split between upper and lower and hypertrophy is chest/bis/tris, legs, and back/shoulders.
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    here is what i see:

    day 1: too much intensity to hammer all that effectively. remember volume and intensity is inversely related. the more the volume, the lower the intensity. you are defeating the purpose of 5x5 by doing so much that day. the first 2 exercises you can leave alone. the second 2 think of them as accessory work. thats where you want the volume. IMO it best to do only 1, 2 at most with the 5x5 and everything else go for more like 50 or 100 reps however you can. they are accessory work meant to make the 5x5 better.

    day 2: do squats first. and i would do 5x3 on deads and ramp up. or maybe a ladder up and down to a top set of 5 reps. same total reps, less reps per set which IMO is good for deads.

    day 3: i see this:
    chest 15 sets
    triceps 19 sets
    biceps 7 sets

    day 4: i see this:
    quads 6 sets
    hamstrings 8 sets
    calves 4 sets

    day 5: i see this:
    lats 7 sets
    traps 8 sets
    shoulders 10 sets

    those hypertrophy days look waaaaaaaaaaaaaaaaaaaay put of balance. 15 sets for chest and only 7 for lats. make them the same or reverse that number to 7 chest and 15 lats. pulling is more important than pulling. and 19 sets for triceps? with only 6 for quads and 8 for hammies. try dropping most of those tricep sets (dropping your chest sets will do that as well) and up your leg volume. the legs are very large and can handle and need more than the tiny muscles. and then there are shoulders, i went light as most of your chest stuff also works the shoulders. so it really should be 22 sets for the week. wow. way overkill. it doesnt matter what you like if you destroy your shoulders with all the pressing and hardly any pulling.

    make some updates and post what you got for review please.
    you can call me "ozzie" for short.
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    Well I was also thinking of doing a Push/Pull/Legs split:

    Push
    Flat Bench: 5x5
    OHP: 5x5
    Incline DB Flys: 3x10
    SUPERSET 1: Hammer strength press: 3x12-15
    SUPERSET 1: Weighted Pushup: 3xfailure
    SUPERSET 2: DB Lateral Raise: 3x8-15
    SUPERSET 2: Front DB/Plate Raise: 3x8-15
    SUPERSET 3: Rope Pushdown: 3x8-12
    SUPERSET 3: Overhead DB Tricep Extension: 3x10-12

    I would alternate Flat Bench with Incline Bench every other week.
    Chest: 14 sets
    Shoulders: 11 sets
    Tris: 6 sets


    Pull
    Deadlift: 5/3/1
    Bent Over Barbell Row: 5x5
    Cable/Machine Row: 3x10-12
    Weighted Pull-ups: 3x8-10
    Wide Pulldowns: 3x10-12
    Straight Arm Lat Pulldown: 3x10-12
    SUPERSET 1: Preacher Curl 3x8-12
    SUPERSET 1: Hammer Curl 3x12-15
    BB Shrug: 3x10-15
    DB Shrug: 3x8-10

    Alternate BOBR with T-bar row every other week. Alternate Pull-ups with Chin-ups. I might also alternate Deads with Rack Pulls too.
    Back Width: 9 sets
    Back Thickness: 8 sets
    Bi's: 6 sets
    Shrugs: 6 sets


    Legs
    Back Squat: 5x5
    Leg Extensions: 3x8-12
    RDLs: 3x6-8
    Glute Ham Raises: 3x8-12
    Seated/Lying Leg Curls: 2x10-15
    BB Calf Raises: 3x10-15
    Seated Calf Raises: 3x8-15

    Alternate Back Squat with Front Squat every other week
    Quads: 8
    Hamstrings: 8
    Calves: 6


    I would run this 5-days a week, Friday and Saturday rest days (or an extra workout if I feel I need it):

    Sunday, push
    Monday, pull
    Tuesday, legs
    Wednesday, push
    Thursday, pull

    S, legs
    M, push
    T, pull
    W, legs
    T, push

    S, pull
    M, legs
    T, push
    W, pull
    T, legs

    Any feedback on this?
    Basically it comes down to me still doing some 5x5 work with 2-3 accessory exercises thrown in as well. I would like to do these exercises twice per week, but would it be better if I did a 4-day split between Chest/Tris, Back/Bis, Legs, and Shoulders then repeated that?
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    your count on the muscles used is a bit off.

    Push:
    total sets on your list should be:
    Shoulders: 25 sets, dont forget shoulders get worked in the bench too
    Tris: 22 sets, this gets worked on nearly all your shoulder and chest movements too.

    i would try this:
    Flat Bench: 5x5
    OHP: 3x5

    dips: aim for 50 total reps, as few sets as possible and as many reps each set as possible. when you can do 25 in the 1st set, add more weight

    SUPERSET: DB bench press: 3x12-15
    SUPERSET: 1 arm rows with the same weight as above: 3xfailure
    SUPERSET: facepulls: 1x15-20


    pull:
    your sets actually are -
    lats: 20 sets
    Bi's: 20 sets
    traps: 12 sets


    try this:
    Deadlift: 5/3/1

    snatch grip deads, off blocks some days: 3+x8+
    can alternate with hang power cleans and hang muscle snatch

    pullups: aim for 50 total reps, as few sets as possible and as many reps each set as possible. when you can do 25 in the 1st set, add more weight

    Rows: 3+x10+

    superset: low back
    superset: abz

    curls: 50 reps total however




    Legs:
    should be
    Hamstrings: 13

    try this
    Back Squat: 5x5

    hack squats/front squats/belt squats/step ups/etc: 100 total reps, however. even if you use more than 1 exercise

    Glute Ham Raises: 3x8-12 - if you can do this they are plenty hard enough. i have seen 600+lbs deadlifters not be able to do 5 reps.

    calf Raises: 50 reps however

    abz




    you seem to like to major in the minors. yes you do have some great compound movements, but only a few sets which is ok with enough intensity. but then you have 5 to 10 times the number of sets for small muscle groups that are minor movements and dont do much for you.
    you can call me "ozzie" for short.
  

  
 

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