Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
PHATSplit AdviceTraining Programs

4U PHAT Lovers/Ogus Fans.. New Routine Vid !12431

FiremanSi private msg quote post Address this user
Thought i'd upload this to giv some guys doing PHAT or considering doing PHAT an idea of something one of the YOUTUBERS is doing...
He's basically doing a PHAT/LPP 5/3/1 MIX !!

This is not for the eyes of @Norlda.. Sorry bro.


Post 1 IP   flag post
FiremanSi private msg quote post Address this user
I like the idea about putting squats on lower power day and deads on 'hyper' day...
Post 2 IP   flag post
AestheticBaller private msg quote post Address this user
I believe he will stall/plateau really soon. I mean the CNS can not handle 3 heavy days in a matter of 4 days back to back (Lower"Heavy Squat",Upper"Heavy Bench",Off,Legs"Heavy Deadlift".

I do something similar :

- Day 1 : Upper Body "Strength"
- Day 2 : Lower Body "Strength"
- Day 3 : Off
- Day 4 : Push "Hypertrophy"
- Day 5 : Pull "Hypertrophy"
- Day 6 : Legs "Hypertrophy"
- Day 7 : Off

Here's my workout routine if you're interested :

- Tuesday : Upper Body "Strength"
Bench Press 5x5
Bent-Over Rows 5x5
BB Overhead Press 5x5
Body Weight Pull Ups 5x5

- Wednesday : Lower Body "Strength"
Squats 5x5
Deadlifts 5x5 "ramp-ups"

- Thursday : Active Rest
Walking, Foam Rolling, and Stretching

- Friday : Pull "Hypertrophy"
Reverse BB Rows 4x6-12
One Arm Rows 3x8-15
Face Pulls 2x15-20
Machine High Rows 4x6-12
Wide Lat Pull Downs 3x8-15
BB Curls 4x6-12
Incline Curls 3x8-15
Cable Preacher Curls 2x15-20

- Saturday : Push "Hypertrophy"
Incline Bench Press 4x6-12
DB Bench Press 3x8-15
Crossovers 2x15-20
DB Shoulder Press 4x6-12
Seated Lateral Raises 3x8-15
Skullcrushers 4x6-12
1-Arm Overhead Extensions 3x8-15
Rope Push Downs 2x15-20

- Sunday : Legs "Hypertrophy"
Front Squats 4x6-12
Leg Extensions 3x8-15
Straight-Legged Deadlifts 4x6-12
Laying Leg Curls 3x8-15
Calf Raises 4x6-12
Seated Calf Raises 3x8-15

- Monday : Active Rest
Walking, Foam Rolling, and Stretching
Post 3 IP   flag post
FiremanSi private msg quote post Address this user
Yeah i know what u mean, but sure i do my squats and deadlifts heavy in the same day... So do u by the looks of things.

Not alot of volume on ur strength day though... A couple of assistance exercises to bring up some weak spots would be a good idea for you there.
Post 4 IP   flag post
jonrivs49 private msg quote post Address this user
Sometimes i do.. Fullbody for power days and ppl or upper lower for hypertrophy.. This is due to crazy office work sked.
Post 5 IP   flag post
AestheticBaller private msg quote post Address this user
How about this one :

- Tuesday : Upper Body "Strength"
Bench Press 5x4-6
Pull Ups 5x4-6
DB Shoulder Press 4x6-8
Supported Rows 4x6-8
Machine Preacher Curls 3x8-10
Reverse Cable Pull Downs 3x8-10

- Wednesday : Lower Body "Strength"
Squats 5x4-6
Deadlifts 5x4-6 "Ramp-Ups"
Walking Lunges 4x6-8
Calf Raises 4x6-8

- Thursday : Active Rest
Walking, Yoga, Foam Rolling, and Stretch

- Friday : Pull "Hypertrophy"
Reverse BB Rows 4x6-10
One Arm Rows 3x8-12
Face Pulls 2x12-15 + Drop Sets
High Rows 4x6-10
Lat Pull Downs 3x8-12
Machine Pull Overs 2x12-15 + Drop Sets
BB Curls 4x6-10
Incline Curls 3x8-12
Cable Preacher Curls 2x12-15 + Drop Sets

- Saturday : Push "Hypertrophy"
Incline Bench Press 4x6-10
DB Bench Press 3x8-12
Crossovers 2x12-15 + Drop Sets
Military Press 4x6-10
DB Lateral Raises 3x8-12
Cable Lateral Raises 2x12-15 + Drop Sets
Skullcrushers 4x6-10
DB Overhead Extensions 3x8-12
Rope Push Downs 2x12-15 + Drop Sets

- Sunday : Legs "Hypertrophy"
Front Squats 4x6-10
Leg Extensions 3x8-12 + Drop Sets
Stiff-Leg Deadlifts 4x6-10
Laying Leg Curls 3x8-12 + Drop Sets
Calf Raises 4x6-10
Seated Calf Raises 3x8-12 + Drop Sets

- Monday : Active Rest
Walking, Yoga, Foam Rolling, and Stretch
Post 6 IP   flag post
FiremanSi private msg quote post Address this user
Yeah doesn't look too bad.
Post 7 IP   flag post
340613 7 7
destitute