New Routine - Modified PHAT Training

lukinosnake

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Hi Guys, I made a modified version of PHAT training on 4 days rather than 5.
Please keep in mind that I am use to high volume training.

Day 1: Upper Body Strength
Bench Press: 4x 6-4
Weighed Dips: 3x8
Machine Flys: 3x8
Weighed Pullups: 4x8-6
Barbell Row: 3x6
Shrugs: 3x8
Seated Barbell Shoulder press: 3x8-6
Lateral Rises: 3x8
Barbell Curl: 3x8-6
Dumbbell Triceps Extension: 3x8
Dumbbell Hummer Curl: 3x8
Cable Push Down: 3x8

Day 2: Lower Body Strength
Squat: 4x4-6
Hack Squat: 3x8
Romanian Deadlift: 3x8
Leg Extension: 2x8
Leg Curl: 2x8
Lunges: 3x8 (Each Leg)
Calf: 5x10-8
Abs

Day3: Upper Body Hypertrophy
Incline Dumbbell Press: 4x10-6
Incline Fly: 3x12
Lat Pull Down: 4x12-10
Machine Row: 3x10
Straight arms pull down: 3x12
Dumbbell Shoulder Press: 3x10
Lateral Rises: 3x12
Face pull: 3x12
Preacher Curls: 3x12-10
French Press: 3x10-8
Cable Curl: 3x10
Dips between Benches: 3x12

Day 4: Lower Body Hypertrophy
Deadlift: 4x6-4
Squat: 3x8
Hack Squat: 3x10
Leg Extension: 2x12-10
Leg Curl: 2x12
Hip Trust: 3x10
Calf: 5x15-12
Abs
 
Mowglisml

Mowglisml

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looks intense.. not sure if you would rather put deadlift in strength days and removing shrugs all together or throwing them in hypertrophy upper body?
 

lukinosnake

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looks intense.. not sure if you would rather put deadlift in strength days and removing shrugs all together or throwing them in hypertrophy upper body?
Thank you for your feedback. I was thinking about that, however I have been reluctant as the hypertrophy for upper body is the day before the hypertrophy day of legs, where I also do heavy deadlift. I am concerned that I may affect them negatively.
 
R1balla

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Deadlift plus squats is brutal. Very taxing on my body.
 
jtmass

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Hi Guys, I made a modified version of PHAT training on 4 days rather than 5.
Please keep in mind that I am use to high volume training.

Day 1: Upper Body Strength
Bench Press: 4x 6-4
Weighed Dips: 3x8
Machine Flys: 3x8
Weighed Pullups: 4x8-6
Barbell Row: 3x6
Shrugs: 3x8
Seated Barbell Shoulder press: 3x8-6
Lateral Rises: 3x8
Barbell Curl: 3x8-6
Dumbbell Triceps Extension: 3x8
Dumbbell Hummer Curl: 3x8
Cable Push Down: 3x8

Day 2: Lower Body Strength
Squat: 4x4-6
Hack Squat: 3x8
Romanian Deadlift: 3x8
Leg Extension: 2x8
Leg Curl: 2x8
Lunges: 3x8 (Each Leg)
Calf: 5x10-8
Abs

Day3: Upper Body Hypertrophy
Incline Dumbbell Press: 4x10-6
Incline Fly: 3x12
Lat Pull Down: 4x12-10
Machine Row: 3x10
Straight arms pull down: 3x12
Dumbbell Shoulder Press: 3x10
Lateral Rises: 3x12
Face pull: 3x12
Preacher Curls: 3x12-10
French Press: 3x10-8
Cable Curl: 3x10
Dips between Benches: 3x12

Day 4: Lower Body Hypertrophy
Deadlift: 4x6-4
Squat: 3x8
Hack Squat: 3x10
Leg Extension: 2x12-10
Leg Curl: 2x12
Hip Trust: 3x10
Calf: 5x15-12
Abs
In to see how Day 4 is going to be like. I tried and successfully failed a couple times. Squats itself take a toll on me. Not going to add in Sumo Squats, Leg Press?
 

lukinosnake

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In to see how Day 4 is going to be like. I tried and successfully failed a couple times. Squats itself take a toll on me. Not going to add in Sumo Squats, Leg Press?
Could be a good choice, depending on the press and the angle it has I guess
 
R1balla

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I’ll prob be doing reverse hack squats and just normal squats every other week. We will see.
 
R1balla

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Been on it for almost a week now and I’m so sore! Feels good to change it up.
 

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