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New routine - Need help.15835

simpley2 private msg quote post Address this user
Just decided to try out an routine made by a known personal trainer from my country, its inspired by PHAT, but little less exercises and volume, my goal is size and strength, also 4 days instead of 5, its laid out like this:

Monday: Heavy upper body
Tuesday: Heavy lower body
Wednesday: Rest
Thursday: Chest, shoulders and triceps
Friday: Back, biceps and legs
Saturday: Rest
Sunday: Rest


The thing is that i need some help with exercise choices and i want to know if it is laid out okey with the exercises.

Set/rep

Heavy Upper Body:
Bench Press - 4 x 3-5
Barbell Row - 4 x 6-10
Overhead Press - 4 x 6-10
Pulldown - 4 x 6-10
Shrugs - 3 x 6-10
Skull Crushers - 3 x 6-10


Heavy Lower Body:
Squat - 4 x 3-5
Stiff deadlifts - 4 x 6-10
Leg Press - 3 x 6-10
Hyperextenisons - 3 x 6-10
Leg Curl - 3 x 6-10
Cable crunches - 4 x 8-12


Chest, Shoulders and Triceps:
Incline Dumbell Press - 4 x 6-10
Bench Press - 4 x 6-10
Dumbbell Flies - 3 x 8-12
Lateral Raises - 4 x 8-12
Skullcrushers - 3 x 8-12
Rope Pulldown - 3 x 12-15


Back, Biceps and Legs:
Deadlift - 1 x 3-5 (working up)
Barbell Row - 4 x 6-10 (Underhand grip)
Pulldown - 4 x 8-12 (Close grip/Underhand)
Seated Row - 3 x 8-12
Face Pulls - 2 x 12-15
Barbell Curl - 3 x 8-12
Leg Press - Widowmaker set.


Anything i should change? any exercises i should add? or does it look okey to start tomorrow without changing anything.
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mikew private msg quote post Address this user
I like the concept a lot! PHAT has a million exercises and if you miss one day it throws everything off. Scaling back and simplifying but keeping the premise the same is a great idea.

Can Prob simplify even more. Nix the DB inclines leg curls for sure.

Problem with this split as laid out here is that the sets and reps for compound exercises are not based on a percentage of your 1rm max. Varying these sets is a key to success imo.
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simpley2 private msg quote post Address this user
Quote:
Originally Posted by mikew
I like the concept a lot! PHAT has a million exercises and if you miss one day it throws everything off. Scaling back and simplifying but keeping the premise the same is a great idea.

Can Prob simplify even more. Nix the DB inclines leg curls for sure.

Problem with this split as laid out here is that the sets and reps for compound exercises are not based on a percentage of your 1rm max. Varying these sets is a key to success imo.


What is was thinking to do on the compound exercises was to use the Conjugate Method, where i change the compound exercises that all carry over to the the big 3, in a rep range of 3-5 RM, how does the exercise choices look? and the rep ranges, will remove leg curl as you said, but i want to keep incline DB press for a while, any exercises i should add? or is the exercises well balanced.
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simpley2 private msg quote post Address this user
Would like some more advices from you guys.
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mikew private msg quote post Address this user
I don't know about the conjugate method. Orhers will chime in, I hope.

My philosophy is "less is more" so I wouldn't add more unless you take out something else.

I have a love/hate (well, mostly hate) relationship with wide arm chin ups. Could be good to add those instead of seated rows or face pulls or something.
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simpley2 private msg quote post Address this user
Quote:
Originally Posted by mikew
I don't know about the conjugate method. Orhers will chime in, I hope.

My philosophy is "less is more" so I wouldn't add more unless you take out something else.

I have a love/hate (well, mostly hate) relationship with wide arm chin ups. Could be good to add those instead of seated rows or face pulls or something.


Might do that, thanks a lot, does the rest looks fine and ready to go?
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simpley2 private msg quote post Address this user
Keep the advices coming guys.
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simpley2 private msg quote post Address this user
Bump
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The Dark
Knight
eknight private msg quote post Address this user
IMO, the last day is just trying to fit in too much. As per my usual advice, add more direct hamstring work and more pulling. -3X
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simpley2 private msg quote post Address this user
Quote:
Originally Posted by eknight
IMO, the last day is just trying to fit in too much. As per my usual advice, add more direct hamstring work and more pulling. -3X
Will do, thanks a lot, will edit it later today adding your advice, hope you can take a look at it then
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simpley2 private msg quote post Address this user
Added Seated row to upper heavy and hamstring curl to lower body, and removed leg press from the back, biceps and leg day, what you think now?


Heavy Upper Body:
Bench Press - 4 x 3-5
Barbell Row - 4 x 6-10
Overhead Press - 4 x 6-10
Pulldown - 4 x 6-10
Seated Row - 3 x 6-10
Shrugs - 3 x 6-10
Skull Crushers - 3 x 6-10


Heavy Lower Body:
Squat - 4 x 3-5
Stiff deadlifts - 4 x 6-10
Leg Press - 3 x 6-10
Hyperextenisons - 3 x 6-10
Hamstring leg curl - 3 x 6-10
Cable crunches - 4 x 8-12


Chest, Shoulders and Triceps:
Incline Dumbell Press - 4 x 6-10
Bench Press - 4 x 6-10
Dumbbell Flies - 3 x 8-12
Lateral Raises - 4 x 8-12
Skullcrushers - 3 x 8-12
Rope Pulldown - 3 x 12-15


Back, Biceps and Legs:
Deadlift - 1 x 3-5 (working up)
Barbell Row - 4 x 6-10 (Underhand grip)
Pulldown - 4 x 8-12 (Close grip/Underhand)
Seated Row - 3 x 8-12
Face Pulls - 2 x 12-15
Barbell Curl - 3 x 8-12
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The Dark
Knight
eknight private msg quote post Address this user
You only have one leg exercise on your last day. I'm just not a fan of this set-up. If you are truly limited to only being able to train 4 days, have you considered any other programs? -3X
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simpley2 private msg quote post Address this user
@eknight been looking at upper/lower split but i really enojoy splitting up chest and back..
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by simpley2
@eknight been looking at upper/lower split but i really enojoy splitting up chest and back..

I mean, you could always do a PPL split. That way it caters to your schedule. If you can go 5 days it'lll be PPL PP/LPP LP/ So on and so forth

If you can only go 3 days it'll be PPL
If you can go 4 then.... Well you get the picture.
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The Dark
Knight
eknight private msg quote post Address this user
^^ 1,000,000,000% this. -3X
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Jelet private msg quote post Address this user
only 3 sets for barbbell curl??? esp in the 8-12 rep range? what a waste. and why 11 sets for chest? way overkill.
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simpley2 private msg quote post Address this user
Any good PPL splits around?

What if i ran it like phat template, i can go max 5 times a week, and i would like to have the same workouts on the same days every week.

upper
lower
push
pull
legs
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simpley2 private msg quote post Address this user
Would it be fine to run phat like:

Upper
Lower
Push
Pull
Legs

makes it easier to rotate if i miss something
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simpley2 private msg quote post Address this user
Bump
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simpley2 private msg quote post Address this user
Heavy Upper Body:
Bench Press - 4 x 3-5
Barbell Row - 4 x 6-10
Overhead Press - 4 x 6-10
Pulldown - 4 x 6-10
Seated Row - 3 x 6-10
Shrugs - 3 x 6-10
Skull Crushers - 3 x 6-10


Heavy Lower Body:
Squat - 4 x 3-5
Stiff deadlifts - 4 x 6-10
Leg Press - 3 x 6-10
Hyperextenisons - 3 x 6-10
Hamstring leg curl - 3 x 6-10
Cable crunches - 4 x 8-12


Chest, Shoulders and Triceps:
Incline Dumbell Press - 4 x 6-10
Bench Press - 4 x 6-10
Dumbbell Flies - 3 x 8-12
Lateral Raises - 4 x 8-12
Skullcrushers - 3 x 8-12
Rope Pulldown - 3 x 12-15


Back and bicep
Deadlift - 1 x 3-5 (working up)
Barbell Row - 4 x 6-10 (Underhand grip)
Pulldown - 4 x 8-12 (Close grip/Underhand)
Seated Row - 3 x 8-12
Face Pulls - 2 x 12-15
Barbell Curl - 3 x 8-12


Legs:
Squat: 3 x 8
Stiff legged deadlift: 3 x 8
Leg press: 3 x 8-12
Hamstring curl - 3 x 12-15
Leg extension - 3 x 12-15
Calf raises - 3 x 12-15
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