New Routine - Modified PHAT Training

  1. New Routine - Modified PHAT Training


    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


  2. 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?
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  3. Quote Originally Posted by Mowglisml View Post
    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.

  4. Deadlift plus squats is brutal. Very taxing on my body.
    Performax Labs Product Specialist


  5. Quote Originally Posted by lukinosnake View Post
    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?
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  6. Quote Originally Posted by jtmass View Post
    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

  7. Iíll prob be doing reverse hack squats and just normal squats every other week. We will see.
    Performax Labs Product Specialist


  8. Been on it for almost a week now and Iím so sore! Feels good to change it up.
    Performax Labs Product Specialist

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