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Parker's PHAT Log15659

ParkerHenry private msg quote post Address this user
Starting PHAT today, since my main goal is hypertrophy with strength being a secondary goal. Decided to start it today since I like the idea of doing heavy weight first half of the week, and high volume the second half (almost like a traditional bodybuilding split), and that each muscle gets trained twice per week instead of once.

Current Lifts:
Bench: 245
Squat: 315
Deadlift: 405

My Routine:
Day 1 Upper Power:
Barbell Row 3x3-5
Weighted Pullups 2x6-10
T-Bar Row 2x6-10
Bench Press 3x3-5
Weighted Dips 2x6-10
Seated Dumbbell Press 3x6-10
Ez-Bar Curls 3x6-10
Skullcrushers 3x6-10

Day 2 Lower Power:
Squats 3x3-5
Leg Press 2x6-10
Leg Extensions 2x6-10
RDL 3x5-8
Leg Curls 2x6-10
Standing Calf Raise 3x6-10
Seated Calf Raise 2x6-10

Day 3 Rest

Day 4 Back and Shoulders Hypertrophy
Barbell Row 6x3
Weighted Pullups 3x8-12
One-Arm Dumbbell Row 3x8-12
Seated Cable Row 2x12-15
Close-Grip Pulldowns 2x15-20
Seated Dumbbell Press 3x8-12
Side Laterals 2x12-15
Rear-Delt Flyes 3x12-20

Day 5 Leg Hypertrophy
Squats 6x3
Lunges 3x8-12
Leg Press 2x12-15
Leg Extensions 3x15-20
RDL 3x8-12
lying leg curl 2x12-15
seated leg curl 2x15-20
standing calf raise 4x10-15
seated calf raise 3x15-20

Day 6 Chest/Arms Hypertrophy
Bench Press 6x3
Incline Dumbbell Press 3x8-12
Cable Crossovers 3x12-15
Incline Flyes 2x15-20
EZ-bar curls 3x8-12
Incline curls 2x12-15
concentration curls 2x15-20
Skullcrushers 3x8-12
Pushdowns 2x12-15
One-Arm Extensions 2x15-20

Day 7 Rest
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ParkerHenry private msg quote post Address this user
Sunday, December 7 2014
Upper Power
* Bent-Over Row
155x5
155x5
155x5
* Wide-Grip Pullups
BWx5
BWx5
* T-Bar Row
135x10
135x10
* Bench Press
205x5
205x5
205x5
* Dips
BWx10
BWx10
* Seated Dumbbell Press
60x10
60x7
60x6
* EZ-Bar Curl
70x10
70x10
70x10
* Skullcrushers
70x10
70x10
70x10
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ParkerHenry private msg quote post Address this user
Monday, December 8 2014
Lower Power
* Squats
245x5
245x5
245x5
* Leg Press (only counting plates)
270x10
270x10
* Leg Extensions
100x10
100x10
* RDL
185x8
185x8
185x8
* Lying Leg Curls
100x10
100x10
* Calf Press
180x10
180x10
180x10
* Seated Calf Raise
90x10
90x10
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ParkerHenry private msg quote post Address this user
Tuesday, December 9 2014
Back and Shoulders Hypertrophy
* Bent-Over Row (speed sets)
95x3
95x3
95x3
95x3
95x3
95x3
* Wide-Grip Pullups
BWx10
BWx5
BWx5
* One-Arm Dumbbell Row
50x12
50x12
50x12
* Seated Cable Row
100x15
100x15
* Close-Grip Pulldown
100x20
100x20
* Seated Dumbbell Press
50x12
50x12
50x12
* Side Laterals
10x15
10x15
* Lying Rear-Delt Raises
10x20
10x20
10x20
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