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Phat Template.15851

simpley2 private msg quote post Address this user
Would it be fine to run PHAT like this? juts fits my schedule better, and is it fine to cut out some volume and exercises from the the original template?


Monday: Heavy upper body
Tuesday: Heavy lower body
Wednesday: Rest
Thursday: Chest, shoulders and triceps
Friday: Back, biceps
Saturday: Legs
Sunday: Rest
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NorIda private msg quote post Address this user
No
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simpley2 private msg quote post Address this user
Quote:
Originally Posted by NorIda
No


Okey, any reason for that?? i have seen it before.. i need the leg day on the last day.
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simpley2 private msg quote post Address this user
What about the old template setup?


Monday: Heavy upper body
Tuesday: Heavy lower body
Wednesday: Rest
Thursday: Hypertrophy Chest/Arms
Friday: Hypertrophy Shoulders/Back/Traps
Saturday: Legs
Sunday: Rest
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WinnersNeverQuit private msg quote post Address this user
@simpley2 I think @Nor was being sarcastic, it's fine
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simpley2 private msg quote post Address this user
Quote:
Originally Posted by WinnersNeverQuit
@simpley2 I think @Nor was being sarcastic, it's fine


I had a feeling on that, it probably was a stupid question but i just wanted to be sure that i don't mess up something.
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simpley2 private msg quote post Address this user
Is there anything i should change? or is it good to go?



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



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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simpley2 private msg quote post Address this user
Would like some feedback on what i should change etc, if anything.
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awsamb private msg quote post Address this user
out of curiosity why dont you like rack chins? im doing phat and they really work the back and arms
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mrPopo private msg quote post Address this user
1) More direct bicep work.

2) Take out the deadlifts on hyper. pull day, do them on power leg day if you must instead of the SLDL.

3) On Upper power take out seated rows and swap pulldowns for weighted pullups (bodyweight if too weak)

4) More calf work (assuming they are lagging)

5) More direct rear delt work at least twice a week. 2 sets of facepulls is not enough for proper shoulder health.

Just my opinion though...
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mrPopo private msg quote post Address this user
The volume is there for a reason. This is quite an advanced program.
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simpley2 private msg quote post Address this user
Thanks guys, would like some more opinion.
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WinnersNeverQuit private msg quote post Address this user
@simpley2 barring the pull ups for pullunch downs and extra face pulls, I disagree with what @mrPopo said. I would also up the sets of hamstring curls to 5 per leg session and rake out quad extensions
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simpley2 private msg quote post Address this user
Does it look more balanced now?



Heavy Upper Body:
Bench Press - 4 x 3-5
Barbell Row - 4 x 6-8
Overhead Press - 4 x 4-6
Pullups - 3 x 6-10
Rack Chins - 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 6-8
Leg Press - 3 x 6-10
Hyperextenisons - 3 x 6-10
Leg Curl ham - 5 x 6-10
Cable crunches - 4 x 8-12


Chest, Shoulders and Triceps:
Incline Dumbell Press - 4 x 8-10
Bench Press - 4 x 8-12
Dumbbell Flies - 3 x 12-15
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 8-10
Pulldown - 4 x 8-12
Seated Row - 3 x 8-12
Face Pulls - 4 x 12-15
Barbell Curl - 3 x 8-12
Dumbell curl - 3 x 12-15



Legs:
Squat: 3 x 8
Stiff legged deadlift: 3 x 8
Leg press: 3 x 8-12
Hamstring curl - 5 x 12-15
Calf raises - 3 x 12-15
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