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Modified PHAT 5x5 Hybrid

RyGuy14

RyGuy14

New member
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.
 
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?
 
FL3X MAGNUM said:
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?
Click to expand...

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.
 
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.
 
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?
 
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.
 
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