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
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