BlakBall
New member
I have recently (3 months) started following Layne Norton's PHAT routine, and have seen some great strength gains, and have been eating slightly above maintenance. I was looking to start cutting down the BF% and am wondering about using PHAT while eating under maintenance/ adding in cardio. Has anyone done this and seen good results, or can you recommend another way to go about a good cut while not sacrificing to much on the strength side. Currently looking like this
Monday
Bent over rows: 3 sets of 3-5 reps
Pull ups 2 sets of 15 reps
Reverse Grip Pulldown 2 sets of 15
Flat dumbbell presses: 3 sets of 3-5 reps
Dips 3 sets of 20 reps
Seated dumbbell shoulder presses 3 sets of 6-10 reps
Cambered bar curls 3 sets of 6-10 reps
Incline Bench Skull crushers 3 sets of 6-10 reps
Tuesday
Squats 3 sets of 3-5 reps
Leg Press 3 sets of 5
Hack Squats 2 sets of 6-10 reps
Leg extensions 2 sets of 6-10 reps
Stiff legged deadlifts 3 sets of 5-8 reps
lying leg curls 2 sets of 6-10 reps
Standing calf raise 3 sets of 6-10 reps
Seated calf raise 2 sets of 6-10 rep
Wednesday
3 Mile Run
Thursday
Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Reverse Grip Pulldown 3 sets of 8-12 reps
Seated cable row 3 sets of 8-12 reps
Dumbbell rows 2 sets of 12-15 reps
Close grip pulldowns 2 sets of 15-20 reps
Seated dumbbell presses 3 sets of 8-12 reps
Upright rows 2 sets of 12-15 reps
Side lateral raises with dumbbells 3 sets of 12-20 reps
100 Situps
1 mile run
Friday
Squats 4 sets of 12
Hack squats 3 sets of 8-12 reps
Leg presses 2 sets of 12-15 reps
Leg extensions 3 sets of 15-20 reps
Romanian deadlifts 3 sets of 8-12 reps
Lying leg curls 2 sets of 12-15 reps
Seated leg curls 2 sets of 15-20 reps
Standing calf raises 4 sets of 10-15 reps
Seated calf raises 3 sets of 15-20 reps
100 Cable Crunchs
2500m row
Saturday
Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Incline barbell press 3 sets of 8-12 reps
Dips 3 sets of 20
Flat Bench Fly 2 sets of 20
Incline cable flyes 2 sets of 15-20 reps
Machine seated preacher curls 3 sets of 8-12 reps
Dumbbell concentration curls 2 sets of 12-15 reps
Spider curls 2 sets of 15-20 reps
Seated tricep extension with cambered bar 3 sets of 8-12 reps
Cable pressdowns with rope attachment 2 sets of 12-15 reps
Cable kickbacks 2 sets of 15-20 reps
50 each side Wood choppers
1 Mile Run
I have looked into two of Stoppani's programs (SS8 and Shortcut to Shred), but am unsure how I feel about doing cardio in-between sets. I have some questions on setting up some nutrition stuff, but ill post in the other forum I suppose.
Any input/tweaks are gladly taken, I have to keep the cardio days in there as I am in the military and am required to maintain some sort of cadiovascular endurance.
Monday
Bent over rows: 3 sets of 3-5 reps
Pull ups 2 sets of 15 reps
Reverse Grip Pulldown 2 sets of 15
Flat dumbbell presses: 3 sets of 3-5 reps
Dips 3 sets of 20 reps
Seated dumbbell shoulder presses 3 sets of 6-10 reps
Cambered bar curls 3 sets of 6-10 reps
Incline Bench Skull crushers 3 sets of 6-10 reps
Tuesday
Squats 3 sets of 3-5 reps
Leg Press 3 sets of 5
Hack Squats 2 sets of 6-10 reps
Leg extensions 2 sets of 6-10 reps
Stiff legged deadlifts 3 sets of 5-8 reps
lying leg curls 2 sets of 6-10 reps
Standing calf raise 3 sets of 6-10 reps
Seated calf raise 2 sets of 6-10 rep
Wednesday
3 Mile Run
Thursday
Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Reverse Grip Pulldown 3 sets of 8-12 reps
Seated cable row 3 sets of 8-12 reps
Dumbbell rows 2 sets of 12-15 reps
Close grip pulldowns 2 sets of 15-20 reps
Seated dumbbell presses 3 sets of 8-12 reps
Upright rows 2 sets of 12-15 reps
Side lateral raises with dumbbells 3 sets of 12-20 reps
100 Situps
1 mile run
Friday
Squats 4 sets of 12
Hack squats 3 sets of 8-12 reps
Leg presses 2 sets of 12-15 reps
Leg extensions 3 sets of 15-20 reps
Romanian deadlifts 3 sets of 8-12 reps
Lying leg curls 2 sets of 12-15 reps
Seated leg curls 2 sets of 15-20 reps
Standing calf raises 4 sets of 10-15 reps
Seated calf raises 3 sets of 15-20 reps
100 Cable Crunchs
2500m row
Saturday
Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Incline barbell press 3 sets of 8-12 reps
Dips 3 sets of 20
Flat Bench Fly 2 sets of 20
Incline cable flyes 2 sets of 15-20 reps
Machine seated preacher curls 3 sets of 8-12 reps
Dumbbell concentration curls 2 sets of 12-15 reps
Spider curls 2 sets of 15-20 reps
Seated tricep extension with cambered bar 3 sets of 8-12 reps
Cable pressdowns with rope attachment 2 sets of 12-15 reps
Cable kickbacks 2 sets of 15-20 reps
50 each side Wood choppers
1 Mile Run
I have looked into two of Stoppani's programs (SS8 and Shortcut to Shred), but am unsure how I feel about doing cardio in-between sets. I have some questions on setting up some nutrition stuff, but ill post in the other forum I suppose.
Any input/tweaks are gladly taken, I have to keep the cardio days in there as I am in the military and am required to maintain some sort of cadiovascular endurance.
