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Critique my PHAT version14851

proxyh private msg quote post Address this user
I have no access to cables, dips machine etc. so i had to replace some exercises.

Day 1: Upper Body Power Day

Pulling Power Movement: Bent Over rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Wide grip Chin Ups or DB Bent Over rows
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Spoto Press (Paused Bench Press)
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Barbell Curls
3 sets of 6-10 reps
Auxiliary extension movement: Dumbbell Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3 sets of 4-6 reps
Pulling Power Movement: Deadlifts
2 sets of 4-6 reps
Assistance pressing movement: Front Squats
3 sets of 6-10 reps
Assistance pulling movement: Stiff legged Deadlifts
3 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 4 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Dumbbell Bent Over rows
3 sets of 8-12 reps
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy back movement: Overhead Shrug
2 sets of 12-15 reps
Hypertrophy pulling movement: Face pulls
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
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise: Paused Squats
6 sets of 4 reps
Hypertrophy pressing movement: Lunges
3 sets of 8-12 reps
Hypertrophy pulling movement: Stiff legged Deadlifts
3 sets of 8-12 reps
Hypertrophy leg movement: Good mornings
3 sets of 8-12 reps
Hypertrophy calf movement: Standing 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 4 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: Push ups variation
3 sets of 8-12 reps
Hypertrophy fly movement: Incline dumbbell flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Seated Dumbbell Curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Dumbbell incline curls
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension
3 sets of 8-12 reps
Hypertrophy extension exercise: Bench dips
2 sets of 12-15 reps
Hypertrophy extension exercise: Dumbbell kickbacks
2 sets of 15-20 reps
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The Dark
Knight
eknight private msg quote post Address this user
Why are you doing power squats twice weekly? That's a mistake. Why are you squatting and deadlifting on the same day? That's a mistake. Why no leg curls? That's a mistake. -3X
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