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Honing a new strength/hypertrophy plan

MistrJay

MistrJay

Member
Like it says in the title I wanted to create a workout plan to help me gain the strength I want, but still stay aesthetic and proportionate in my physique.

I'm not competing nor do I plan to, I just don't want to end up as the dude with the chicken legs.

So hear is my plan, I tried to hit all the muscle groups at least 2 times a week, except for arms, but I may add some more exercises for biceps/triceps on my first chest day then I think that would be good, right?

Any help would be awesome, don't be shy (if it's s*** it's s*** and i'll figure out how to get the most out of 5 days a week)


Day 1: Chest/Calves:

-Incline Bench Press (3 sets, 5-8 reps)
-Incline Dumbell Press (3 sets, 5-8 reps)
-Flat Bench Press (3 sets, 5-8 reps)
-Dips (3 sets, 5-8 reps)

Calf workout 1:
-Standing Calf Raise (3 sets of 4-6 reps)
-Seated Calf Raise (3 sets of 4-6 reps)

Day 2: Back/Abs

-Sumo Deadlift (2 warm up sets, then 3 sets of 6-8 reps)
-Barbell Row (3 sets, 6-8 reps)
-Wide Grip Pull-up/Chin-up (3 sets will do weighted if possible, 6-8 reps)
-Close-Grip Lat Pulldowns (3 sets, 6-8 reps)
-Barbell shrugs (2 sets, 8- 10 reps)

Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)

Day 3: Shoulders/Calves:

-Military Press (2 warm up sets, then 3 working sets, 8-10 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)

Calf Workout 2:
-Leg Press Calf Raise (3 sets, 8-10 reps)
-Donkey Press (3 sets, 8-10 reps)

Day 4: Upper Body/Abs:
-Incline Bench Press (2 warm up sets, then 3 sets of 8-10 reps)
-Barbell Curl (2 warm up sets, then 3 sets of 5-8 reps)
-Close-Grip Bench (3 sets, 5-8 reps)
-Alternating Dumbbell Curl (3 sets, 5-8 reps)
-Seated Tricep Press (3 sets, 5-8 reps)

Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)

Day 5: Legs/Shoulders:

-Squats (2 warm up sets, 3 sets of 5-8 reps)
-Leg Press (3 sets or 8-10 reps)
-Romanian Deadlift (3 sets, 6-8 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)

Calf Workout 3:
-Standing Calf Raise (3 sets, 12-15 reps)
-Seated Calf Raise (3 sets, 12-15 reps)
 
I've found nothing that can touch a hybrid approach of PHAT and R/P training for strength and size. Incorporating R/P on hypertrophy days.
 
Dfin0490 said:
I like 10x3 strength goes up .Helps spur hypertrophy use 80% of Max
Click to expand...

I'm just asking to make sure, but you mean 3 sets of 10 reps with 80% of my 1RM?
 
MistrJay said:
Like it says in the title I wanted to create a workout plan to help me gain the strength I want, but still stay aesthetic and proportionate in my physique.

I'm not competing nor do I plan to, I just don't want to end up as the dude with the chicken legs.

So hear is my plan, I tried to hit all the muscle groups at least 2 times a week, except for arms, but I may add some more exercises for biceps/triceps on my first chest day then I think that would be good, right?

Any help would be awesome, don't be shy (if it's s*** it's s*** and i'll figure out how to get the most out of 5 days a week)


Day 1: Chest/Calves:

-Incline Bench Press (3 sets, 5-8 reps)
-Incline Dumbell Press (3 sets, 5-8 reps)
-Flat Bench Press (3 sets, 5-8 reps)
-Dips (3 sets, 5-8 reps)

Calf workout 1:
-Standing Calf Raise (3 sets of 4-6 reps)
-Seated Calf Raise (3 sets of 4-6 reps)

Day 2: Back/Abs

-Sumo Deadlift (2 warm up sets, then 3 sets of 6-8 reps)
-Barbell Row (3 sets, 6-8 reps)
-Wide Grip Pull-up/Chin-up (3 sets will do weighted if possible, 6-8 reps)
-Close-Grip Lat Pulldowns (3 sets, 6-8 reps)
-Barbell shrugs (2 sets, 8- 10 reps)

Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)

Day 3: Shoulders/Calves:

-Military Press (2 warm up sets, then 3 working sets, 8-10 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)

Calf Workout 2:
-Leg Press Calf Raise (3 sets, 8-10 reps)
-Donkey Press (3 sets, 8-10 reps)

Day 4: Upper Body/Abs:
-Incline Bench Press (2 warm up sets, then 3 sets of 8-10 reps)
-Barbell Curl (2 warm up sets, then 3 sets of 5-8 reps)
-Close-Grip Bench (3 sets, 5-8 reps)
-Alternating Dumbbell Curl (3 sets, 5-8 reps)
-Seated Tricep Press (3 sets, 5-8 reps)

Ab Circuit: (3-6 times)
-Russian twist (20 reps)
-Bicycles (20 reps)
-Leg Lifts (15 reps)
-Heel Touches (20 reps)

Day 5: Legs/Shoulders:

-Squats (2 warm up sets, 3 sets of 5-8 reps)
-Leg Press (3 sets or 8-10 reps)
-Romanian Deadlift (3 sets, 6-8 reps)
-Side Lateral Raise (3 sets, 8-10 reps)
-Bent-Over Rear Delt Raise (3 sets, 8-10 reps)

Calf Workout 3:
-Standing Calf Raise (3 sets, 12-15 reps)
-Seated Calf Raise (3 sets, 12-15 reps)
Click to expand...

If you're in the gym going hard 5x a week and drug free...imo,you're spinning your wheels.

I would instead switch to a 4x a week upper/lower.
 
pyrobatt said:
If you're in the gym going hard 5x a week and drug free...imo,you're spinning your wheels.

I would instead switch to a 4x a week upper/lower.
Click to expand...

I was going to hop onto some Phospha Muscle and Plasma muscle from MuscleTech, but yeah I won't be on any AAS, PH or SARMS.
 
pyrobatt said:
If you're in the gym going hard 5x a week and drug free...imo,you're spinning your wheels.

I would instead switch to a 4x a week upper/lower.
Click to expand...

Lol. Your really not. That's one of those dumb over training myths. Many natural athletes train 6-7 days week up to 2-3 times a day and they are obviously some of the most healthy and fit people on the planet. As long as your hitting your muscle groups 2-3 times a week, it doesn't matter what spilt or how many days you train. Of course your age, your body's ability to recover, training intensity and volume come into play here but listen to your body. The upper/lower split is convenient and effective for a lot of people though but if your like me and love to be in the gym then there's no harm in going 5-6 days week, so long as your diet and everything thing else is in place and your body allows you to. See what works for you.
 
ForceOfNature said:
Lol. Your really not. That's one of those dumb over training myths. Many natural athletes train 6-7 days week up to 2-3 times a day and they are obviously some of the most healthy and fit people on the planet. As long as your hitting your muscle groups 2-3 times a week, it doesn't matter what spilt or how many days you train. Of course your age, your body's ability to recover, training intensity and volume come into play here but listen to your body. The upper/lower split is convenient and effective for a lot of people though but if your like me and love to be in the gym then there's no harm in going 5-6 days week, so long as your diet and everything thing else is in place and your body allows you to. See what works for you.
Click to expand...

I'm talking more about MPS and wasted time but okay.
 
ForceOfNature said:
Lol. Your really not. That's one of those dumb over training myths. Many natural athletes train 6-7 days week up to 2-3 times a day and they are obviously some of the most healthy and fit people on the planet. As long as your hitting your muscle groups 2-3 times a week, it doesn't matter what spilt or how many days you train. Of course your age, your body's ability to recover, training intensity and volume come into play here but listen to your body. The upper/lower split is convenient and effective for a lot of people though but if your like me and love to be in the gym then there's no harm in going 5-6 days week, so long as your diet and everything thing else is in place and your body allows you to. See what works for you.
Click to expand...

What about 4 days alternating upper body/lower body then on the fifth day I do a full body workout swimming laps or something to that effect?
 
MistrJay said:
What about 4 days alternating upper body/lower body then on the fifth day I do a full body workout swimming laps or something to that effect?
Click to expand...

Seems like the 5th day is an active rest (cardiovascular work) which actually helps and enhances recovery. I wouldn't recommend lifting on that day full body because either your upper or lower body will be worked the day before and most likely won't get the chance to recover but your can rotate for the 5th day. Example:

Day 1: upper body
Day 2: lower body
Day 3: upper body
Day 4: lower body
Day 5: upper body
Then the next week you can work lower body 3x a week and keep rotating but most people prefer a rest day on day 3 and hitting each muscle groups 2x a week. You can try the rotation and see if your body can recover in time between workouts but I would still recommend the active rests. You can play sports and swim and do cardiovascular work and it should help you with recovery and keeping healthy and fit but don't go too hard on the rest days. Try both methods and see which one works for you.
 
ForceOfNature said:
Seems like the 5th day is an active rest (cardiovascular work) which actually helps and enhances recovery. I wouldn't recommend lifting on that day full body because either your upper or lower body will be worked the day before and most likely won't get the chance to recover but your can rotate for the 5th day. Example:

Day 1: upper body
Day 2: lower body
Day 3: upper body
Day 4: lower body
Day 5: upper body
Then the next week you can work lower body 3x a week and keep rotating but most people prefer a rest day on day 3 and hitting each muscle groups 2x a week. You can try the rotation and see if your body can recover in time between workouts but I would still recommend the active rests. You can play sports and swim and do cardiovascular work and it should help you with recovery and keeping healthy and fit but don't go too hard on the rest days. Try both methods and see which one works for you.
Click to expand...

Okay. I like the rest and doing 4 days a week rotating upper and lower body. Is there a good template for the exercises of each day or is it a blank slate and that's up to me to decide?
 
MistrJay said:
Okay. I like the rest and doing 4 days a week rotating upper and lower body. Is there a good template for the exercises of each day or is it a blank slate and that's up to me to decide?
Click to expand...

Totally up to you to decide but the general idea of the plan is to have majority compound movements and to work at a moderate volume. Other than that you mix and match for whatever you want.
 
ForceOfNature said:
Totally up to you to decide but the general idea of the plan is to have majority compound movements and to work at a moderate volume. Other than that you mix and match for whatever you want.
Click to expand...

Alright! Good to hear. I'll break out my encyclopedia on exercises and throw something together and post up later.
 
Like I said before I do full body 3 to 4 days a week and bench squat rows or pull ups or deads in place of squats and do 10x3 and my strength will go up 5 pounds a week to every two weeks Consistently
 
Dfin0490 said:
Like I said before I do full body 3 to 4 days a week and bench squat rows or pull ups or deads in place of squats and do 10x3 and my strength will go up 5 pounds a week to every two weeks Consistently
Click to expand...

I'll probably make a plan like that for when I have a busier week.
 
I've been doing my own modified version of PHAT for the last year and a half with good results. Took my squat from 390 to 445 and Bench to 295 to 340 I started it during a cut and have bulked for a straight year on it. Went from 187 @7% to currently 224 @13% very slow but steady results. Not meaning to talk about myself just trying to give you an idea of what to expect, good luck man!
 
Anabolikz said:
I've been doing my own modified version of PHAT for the last year and a half with good results. Took my squat from 390 to 445 and Bench to 295 to 340 I started it during a cut and have bulked for a straight year on it. Went from 187 @7% to currently 224 @13% very slow but steady results. Not meaning to talk about myself just trying to give you an idea of what to expect, good luck man!
Click to expand...

Okay cool. Could you post it or pm it to me?
 
Anabolikz said:
I've been doing my own modified version of PHAT for the last year and a half with good results. Took my squat from 390 to 445 and Bench to 295 to 340 I started it during a cut and have bulked for a straight year on it. Went from 187 @7% to currently 224 @13% very slow but steady results. Not meaning to talk about myself just trying to give you an idea of what to expect, good luck man!
Click to expand...

Like posted, my most effective routine to date has been a hybrid PHAT and R/P.
 
kisaj said:
Like posted, my most effective routine to date has been a hybrid PHAT and R/P.
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Okay. Is it okay to change out the SLDL for a sumo deadlift?
 
It's ok to do whatever works for you, but they are not replacements for each other in terms of muscle groups worked. I have found it much more effective to work DLs every other week also.
 
I like the hybrid PHAT routine like was posted. I just may need some help creating something with what I have at the gym I go to.
 
kisaj said:
That isn't a hybrid, it is just a PHAT routine with some changing in movements. Just FYI.
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Okay. I'll need some time and/or help to make a hybrid PHAT program.
 
Why do you need to make a hybrid program? Best to run it as designed since you haven't done it yet. The only reason to tweak it is when you have run it and are looking to improve it or tailor it to a particular situation.
 
Oh okay. Gotcha.
 
I am a huge fan of PHAT. It's the basis of the majority of my routines and I tweak the power or hypertrophy days as needed.
 
kisaj said:
I am a huge fan of PHAT. It's the basis of the majority of my routines and I tweak the power or hypertrophy days as needed.
Click to expand...

Do you feel overwhelmed with the volume of training, and/or do you feel like you hit each muscle group effectively?

I started a new thread on this topic because I didn't want to hijack this one but figured I ask.
 
Demgainz said:
Do you feel overwhelmed with the volume of training, and/or do you feel like you hit each muscle group effectively?

I started a new thread on this topic because I didn't want to hijack this one but figured I ask.
Click to expand...

Volume is personal. And also the amount of volume you can tolerate/need to get a training response will increase over time. With that being said I personally don't find it overwhelming but I've ran PHAT for almost two straight years and the amount of volume I've done has increased over time. I also feel like I hit all muscle groups effectively. PHAT is a great way to lay out a program and you can add volume where/when you need to. It will feel tiring at first especially if you have been hitting muscle groups once a week or low volume. Layne said that a lot of people find this but once your body adapts you will be fine. I think you should go for PHAT and if you do let me know how you like it!
 
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