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Thinking about trying PHAT tomorrow14598

ParkerHenry private msg quote post Address this user
I want to try Layne Norton's PHAT routine tomorrow, but I made a few minor changes to the routine. Would my changes be good or should I stick to the routine as written?

Here it is:
Upper Power
* Barbell Row 3x3-5
* Weighted Pull-Ups 2x6-10
* Close-Grip Pull-Ups 2x6-10 (instead of rack chins)
* Bench Press 3x3-5 (instead of DB Press)
* Weighted Dips 2x6-10
* Seated Dumbbell Press 3x6-10
* Barbell Curl 3x6-10
* Skullcrushers 3x6-10

Lower Power
* Squats 3x3-5
* Barbell Lunges 2x6-10 (instead of hack squats)
* Leg Extensions 2x6-10
* Stiff-Leg Deadlifts 3x5-8
* Good Mornings 2x6-10 (instead of glute ham raise)
* Standing Calf Raise 3x6-10
* Seated Calf Raise 2x6-10

Back and Delts Hypertrophy
* Barbell Row 6x3
* Weighted Pull-Ups 3x8-12 (instead of rack chins)
* Seated Cable Row 3x8-12
* One-Arm Dumbbell Row 2x12-15
* Close-Grip Pull-Ups 2x15-20 (instead of pulldowns)
* Seated Dumbbell Press 3x8-12
* Face Pulls 2x12-15 (instead of upright rows)
* Side Laterals 3x12-20

Legs Hypertrophy
* Squats 6x3
* Barbell Lunges 3x8-12 (instead of hack squats)
* Leg Press 2x12-15
* Leg Extensions 3x15-20
* Stiff-Leg Deadlift 3x8-12
* Good Mornings 2x12-15 (instead of other leg curl)
* Leg Curl 2x15-20
* Standing Calf Raise 4x10-15 (instead of donkey calf raise)
* Seated Calf Raise 3x15-20

Chest and Arms Hypertrophy
* Bench Press 6x3
* Incline Dumbbell Press 3x8-12
* Cable Crossovers 3x12-15 (instead of Hammer strength chest press)
* Incline Flyes 2x15-20
* Barbell Curl 3x8-12 (instead of Preacher curl)
* Incline Curl 2x12-15 (instead of spider curls)
* Concentration Curl 2x15-20
* Skullcrushers 3x8-12 (instead of seated extensions)
* Rope Pushdowns 2x12-15
* One-Arm Dumbbell Extension 2x15-20 (instead of cable kickbacks)
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ErickFromOmaha private msg quote post Address this user
So for flat bench you arent using dumbbells? Why not do the inclines with a bar as well then? Honestly I do one week with bar and next with dumbbells. But thats what works for me
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The Dark
Knight
eknight private msg quote post Address this user
I think your changes look good, except for not doing the second leg curls. I'd keep those. -3X
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jja0016 private msg quote post Address this user
It's pretty stressful on your back squatting and deadlifting in the same day. I did it for a long time and regret doing it as my back is tight all the time.
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ErickFromOmaha private msg quote post Address this user
See I thought it would be stressful when I first started as well. 5 weeks in and no problems for me.
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ParkerHenry private msg quote post Address this user
Quote:
Originally Posted by eknight
I think your changes look good, except for not doing the second leg curls. I'd keep those. -3X


Like, would my changes mess up the balance or set up of the program at all?
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The Dark
Knight
eknight private msg quote post Address this user
Good mornings do not adequately hit the hamstrings. In order for both heads of biceps femoris to be active, you need knee flexion. -3X
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jja0016 private msg quote post Address this user
Quote:
Originally Posted by ErickFromOmaha
See I thought it would be stressful when I first started as well. 5 weeks in and no problems for me.


I had absolutely no tightness at ALL when I first started for like 20 weeks in. It would usually be my forearms or quads that go first.

Then it gradually got tight but I thought I was just getting stronger or something.. It got worse and worse and now I get tight really easy and my lower back is the first thing to go in an exercise when that was NEVER the case before.

Just my experience. DO WHATEVER THE FUCK YOU WANNA DO! lol
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ParkerHenry private msg quote post Address this user
Quote:
Originally Posted by eknight
Good mornings do not adequately hit the hamstrings. In order for both heads of biceps femoris to be active, you need knee flexion. -3X


If I keep the second leg curls in the hypertrophy day, would the other changes be alright?
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The Dark
Knight
eknight private msg quote post Address this user
I think so. -3X
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ParkerHenry private msg quote post Address this user
Ok, thanks
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