MV's PHAT- Thoughts on my routine - AnabolicMinds.com

MV's PHAT- Thoughts on my routine

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    MultiVitamin's Avatar
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    MV's PHAT- Thoughts on my routine


    HEAVY UPPER:
    (A)
    -BP: 3-5sets 3-5reps
    -Weighted Pull-ups: 5sets 4-6reps
    -Hang Cleans: 3-5sets 3-5reps
    -DB shoulder: 3-5sets 8-12 reps
    -URR: 3-5sets 8-12reps
    -BB Curl: 3-5sets 6-8reps
    -TriPD: 3-5sets 10-12reps
    -Face Pulls

    (B)
    -Standing OHP: 3-5sets 3-5reps
    -DB Press: 3sets 10-12reps
    -LatPD: 5sets 8-10reps
    -Weighted Dips: 3-5sets 8-10reps
    -URR: 3-5sets 8-12reps
    -BB Curl: 3-5sets 6-8reps
    -TriPD: 3-5sets 10-12reps
    -Face Pulls

    LOWER BODY 1:
    -Squat 3-5sets 3-5reps
    3-5sets 8-10reps (alternate weeks)
    SL DL: 5sets 5-10reps
    Standing CR: 5x5
    Leg Curl: 3-5sets 10-15reps
    Seated Calf: 3x8
    Lunge: 2-3sets 10-12reps
    Leg Ext: 3-5sets 10-15reps
    Hack Squat: 3-6sets 12-15reps

    PUSH:
    -Incline BP/Flat DB: 3-5set 8-10reps
    -Incline BP/Flat DB: 3x12-15
    -PecDec: 3-5sets 8-10reps
    -SkullCrush: 3-5sets 12-15reps
    -Side Lat Raise: 3-5sets 10-12reps
    -TriPD: 3-5sets 10-15reps
    -DB Shoulder: 3sets 10-12reps
    -1-Arm Rope Ext: 2-3sets 12-15reps

    PULL:
    (A)
    -Pull-ups 10x10 (warm-up)
    -DB Row: 3-5sets 8-12reps
    -Machine Row: 3-5sets 10-12reps
    -LatPD: 5x5
    -Compound Row: 3-5sets 8-12reps
    -DB Curl: 3-5sets 8-12reps
    -Rope Hammer: 3-5sets 10-12reps
    Face pull + 1-arm cable rear delt fly

    (B)
    -Pull-ups 10x10 (warm-up)
    -BB Row: 3-5sets 8-12reps
    -1-Arm Machine Row: 3-5sets 10-12reps
    -LatPD: 5x5
    -Compound Row: 3-5sets 8-12reps
    -Hammer Curl: 3-5sets 8-12reps
    -BB Curl: 3-5sets 10-12reps
    Face pull + 1-arm cable rear delt fly

    LOWER BODY 2:
    -DL: 5x5 *
    -Hack Squat: 3-5sets 8-10reps
    -Standing Calf: 5x10
    -1-Legged Hamstring Curl: 3-5sets 10-12reps
    -Leg Ext: 3-5sets 5-8reps
    -Seated Calf: 3-4 sets 6-10reps
    -Lunges: 2sets 10-15reps

    *DL most likely subbed with squats every other week



    -I've designed my routine with a huge influence from Ogus PHAT, but it also has influences from P/P/L and Layne's PHAT (obviously). This is meant to be a high volume(ish)/bodybuilding routine. I'm posting to ask if you see any flaws? Anything should be added/subtracted... All criticism welcomed.
    BPS Rep
    DISCLAIMER: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.

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    jaycuda's Avatar
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    You warm up with 10 sets of 10 pull ups?
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