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1 years phat routine .15130

golagola private msg quote post Address this user
@Assie321

no i dont like this routine i want to stay with mine just want to find better way to reps and sets on power days ,

max effort =westside for skinny baster vs 5/3/1
i wantto choose one i just dont understand what is the maxx effortt mean to .

this is how max effort look like :
95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3

will it be good idea for the main exersices on phat ?
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brian12 private msg quote post Address this user
@golagola if you incorporate 5/3/1 into Phat then you get the phd4 routine

i agree with @Assie321 the phd4 routine looks perfect for you considering you want to add strength too and have possibly hit a sticking point in phat.

Have you tried swithing up ur power movements for phat? Example if u were doing flat bb bench, change to low incline Dumbbell. Change from bb row to heavy krocks row etc

it will be a big mistake to try and add a new power style into phat. If you want a change like that then choose a different routine
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golagola private msg quote post Address this user
@brian12

i will do any other program but i dont like phd ,
i would try westside for skinny basterd but i dont understand some things there why there is no main movement like squat and bench press on max effort day ?
lower body only once a week? what is going on .
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golagola private msg quote post Address this user
Day 1: Upper Body Power Day
Pressing Power Movement: bb presses (max set as w4sb)
3 sets of 3-5 reps
Assistance pressing movement: floor press
2 sets of 6-10 reps
Assistance pressing movement: bb shoulder presses
3 sets of 6-10 reps
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
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement:floor 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 pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises
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: upper body Hypertrophy Day
db bench press
3x8-12
incline press
3x8-12
db shoulder press
3 sets of 8-12 reps
pandeley row
3 sets of 12-15 reps
chest supported row
3 sets of 15-20 reps
pull up
3 sets of 8-12 reps
face pull
3 sets of 12-15 reps
superset
barbell curl
face pull
3 set of 12-15
tricept extension



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: walking lunge
3 sets of 12-15 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: glute ham raise
3 sets of 12-15 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
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by golagola
@brian12

i will do any other program but i dont like phd ,
i would try westside for skinny basterd but i dont understand some things there why there is no main movement like squat and bench press on max effort day ?
lower body only once a week? what is going on .


No idea what template you're looking at but legs are trained twice weekly, once with a max effort day and once with a dynamic effort. Squats and bench press are both available on max effort day, but you rotate the exercises every three weeks. -3X
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golagola private msg quote post Address this user
@eknight

i have looked at w4sb part 1 this is why i said it ,
now i look at 3 and it seem better except that i dont like dynamic legs day i would like to do front squat there and more stuff like that and no box jump and more stuff like that i dont have this equipment in my house .
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brian12 private msg quote post Address this user
@golagola

google HCT12 pdf. Ive mentioned to many guys that that has been my favorite routine for many years. Great for strength and hypertrophy
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brian12 private msg quote post Address this user
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golagola private msg quote post Address this user
@brian12

as i said i want to try westside for skinny bastard but there are something i dont understand and dont like

where can add calf wwork?

can change dynamic legs day to (front squat romanna deadlift lunge box squat etcc..)
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