New Routine - Modified PHAT Training

lukinosnake

Member
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
 
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?
 
Mowglisml said:
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?
Click to expand...

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.
 
lukinosnake said:
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
Click to expand...

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?
 
jtmass said:
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?
Click to expand...

Could be a good choice, depending on the press and the angle it has I guess
 
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