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PHATTraining Log

Starting my PHAT!!!!!14615

ambitiongainer private msg quote post Address this user
Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Post 1 IP   flag post
ambitiongainer private msg quote post Address this user
Everybody been saying i should start my phat well here is it, a basic one, do you guys hav any opinions, do u think i should change any of the workouts for something else??? or just stick with it as it is?
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FiremanSi private msg quote post Address this user
@ambitiongainer I ran PHAT before for about 8months-12 and i thought there were too many variations of exercises.. needless volume and also it's a program for intermediate to advanced lifters... not novice's and novice-intermediates like us.
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ambitiongainer private msg quote post Address this user
@FiremanSi oh i see, i started monday so ima give it 4 weeks and see if i gain anything frm it, i cud go heavier yesterday but i was just testing the waters and see how it felt, so did u make alot of gains frm ur 8-12 month period?
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FiremanSi private msg quote post Address this user
@ambitiongainer Yeah it was ok.. i did it at the end of my cut, my reverse diet and few months into my bulk.. u spend a LONG time in the gym especially waiting on machines.
I got slightly stronger and ok gaining but i'd rather pick either stregth training or strength and accesorie work currently.
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cardinal private msg quote post Address this user
@FiremanSi Interesting, I had a similar experience. I made both great strength gains and mass gains when bulking with PHAT. It didn't workout on a cut though as the volume is just too much. And I say this as a guy who loves the volume. I would find I'd either go in and focus on my big lifts for strength, burning me out for any following sets or not be able to hit each compound as hard as I wanted to because I had to save myself for the later sets.
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ambitiongainer private msg quote post Address this user
@FiremanSi oh cool, well atleast it wasnt a waste for yo,im working on getting alot more mass but staying as lean as possible so thats y im going with PHAT and my gym usually anytime frm 1-4 its basically empty, like 4 person would be in it, at 5 like 6 persons, so i get my stuff done with any bother frm ppl using the equipments when i need it, by 7 the gym is pack with both people doing aerobics and weight lifting


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ambitiongainer private msg quote post Address this user
Quote:
Originally Posted by cardinal
@FiremanSi Interesting, I had a similar experience. I made both great strength gains and mass gains when bulking with PHAT. It didn't workout on a cut though as the volume is just too much. And I say this as a guy who loves the volume. I would find I'd either go in and focus on my big lifts for strength, burning me out for any following sets or not be able to hit each compound as hard as I wanted to because I had to save myself for the later sets.


oh i see, some people say it would be a great gain for me in the long run if done correctly, so idk just haffi try couple things man
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