Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

PHAT vs L/P/P with arm day

jwstoick

New member
Ok so I know if it's not broke don't fix it. However I'm currently 3 weeks into my first test e cycle and have been doin Layne Nortons PHAT program for about 6 months. Strength has increased and size a bit too and I like the volume and frequency. I was thinking about switching it up however and going with a Push/Pull/Leg/Arm 4 day split with a day off and then repeat. That way I'll be hitting all Muskie groups more often and really benefit from the test cycle. Here is what I was thinking

Push A
Incline Bench 5x5
Incline DB 3x8-12
Chest Press 3x10-15
Cable Cross 4x10-15
Seated DB Military press 4x5-8
DB Side lateral 4x8-12
Cable side Raise 3x10-15

Push B
OHP 5x5
Flat Bench 3x8-12
Incline DB 3x10-15
Standing Barbell Chest Press 3x10-15
Side Lat Raise 4x12-20
Shrugs 4x10-20

Pull A
Barbell Row 5x5
Lat Pull 4x8-12
Single arm row 3x8-12
Wide Seated Row 4x10-15
Back Extentions 4x12-15
Rear Delt 4x8-12

Pull B
Pull ups 5x5
Pendlay Row 4x8-12
T Bar 3x10-15
Cable back pull down 3x12-15
Face Pull 4x10-15
Back extension 3x failure body weight

Legs A
Squat 5x5
Leg press 4x8-12
Leg ext 4x10-15
Stiff leg dead 4x5-8
Seated Leg curl 3x8-12
Lunges 4x10-15
Inner thigh machine

Leg B
Front squat 5x5
Leg press 4x10-15
Leg ext 3x12-20
DB stiff leg dead 3x12-15
Seated leg curl 3x12-15
Body weight lunges 3xfailure
Hip machine 3x15

Arms A
Barbell bicep curl 3x8-12
Preacher curl 3x10-15
Hammer curl 3x10-25
Skull Crusher 4x8-12
Push down 4x8-12
Cable overhead 3x10-15
Body weight dips 3x failure

Arms B
DB bicep curl 3x8-12
Hammer 3x10-15
Single cable curl 3x10-15
French press 4x8-12
Rope push down 4x10-15
Cable kickback 3x15
Another Triceps of 3x12-15?

I will do cardio/abs/calves on off days or mixed whenever I can fit then. Also trying to bring my triceps chest and back up. I appreciate all feedback even if negative, just looking for some advice. Thanks!
 
Your volume seems really high, but if you can recover from it with the test e then why not.

Why are you never doing regular deadlifts? Also, personally I would not do lunges after that much leg work, because I know I would strain something. However, if your body can handle it then why not.
 
Dang that is a lot of volume and I personally only deadlift every two weeks just cause I want to still cycle it in but I would rather rest up my legs and save them for when I do squats. But deadlift is a key lift so make sure you still get it in even if its only once every two weeks like I do.
 
Don't do deads. Lower back can't handle it and actually dropping stiff leg deads until my lower back becomes stronger...thinking about long term Heath....I went from phat which was high volume while natural to the split I made while now on the test. Just did my first 4 days and love it and actually didn't get sore
 
I originally had some back problems. You might want to look into core activation. If your back is the only muscle that you are using to maintain a neutral spine it's gonna tire out real quick and possibly get strained. Ideally all the muscles in your core will fire somewhat and should aid your erector spinae in helping you maintain a neutral spine.

Once I learned to get my core to fire properly my back stopped hurting, and squats and deads really started to work my core.
 
Core has become a lot stronger and has helped with back pain on squats. I will probably start incorporating sumo deadlifts somewhere in there within a couple weeks but I want to let my back rest a tad more and build its strength more with extensions
 
I'd add them to the front of your Leg B workout. Some work deadlifts and squats on the same day, but I personally don't.
 
You must log in or register to reply here.
Back
Top