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jippo88 private msg quote post Address this user
So I've decided that my goal for the year is to finally get lean and to stay that way whilst adding muscle over a long timespan. Prior to this decision my last couple of years of training have revolved around low volume strength training with recent dabbling in PPL. After researching stuff I like the way the hypertrophy days are set out in PHAT and was thinking of using that template twice per week in lieu of PPL as I dislike having benching and overhead pressing in the same session. So something like this:

Chest/arms

Bench Press-3x6-8
DB Bench-3x8-12
Dips-3x8-10
BB Curl-3x8-10
Skullcrushers-3x8-10
Hammer Curl-3x8-10
Rope Pushdown-3x10-12

Legs

Back Squat-3x6-8
Front Squat-3x8-10
Leg Press-3x10-12
RDL-3x8-10
Seated Leg Curl-6x10-12
Calf Raises-5x20

Back/Shoulders

Pullups-50 reps
BB Row-4x6-8
One arm row-4x8-10
Seated cable row-4x10-12
Overhead Press-3x6-8
Side/rear laterals-4x10-12
Face pulls-3x20

Off.
Repeat.

Thoughts? Changes?
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Beans private msg quote post Address this user
Very similar to what I'm running now. I like the setup.
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dserious111 private msg quote post Address this user
Any deadlifts?
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by dserious111
Any deadlifts?


PHAT doesn't generally have them either, unless you sub squats out. -3X
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Unreachable private msg quote post Address this user
Quote:
Originally Posted by eknight
Quote:
Originally Posted by dserious111
Any deadlifts?


PHAT doesn't generally have them either, unless you sub squats out. -3X


But why is that? I mean, i run that routine aswell and im still doing deads.

If i feel sore, i just do that i either skip the squat or DL part so for that week i feel sore i will only squat and DL once instead of twice..

Have been working quite ok so far.
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Beans private msg quote post Address this user
@Unreachable Nothing wrong with doing deads and squats, and nothing wrong with just doing squats. Depends on your goals and preference. It's hard to work on everything at the same time.
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The Dark
Knight
eknight private msg quote post Address this user
They're both hip driven movements. Hard to really focus heavy on one after the other. Plus, they work primarily the same major muscles in terms of concentrics and eccentrics. -3X
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jippo88 private msg quote post Address this user
Yeah there's no way I can squat and RDL heavy twice a week, do a ton of heavy rowing and then add deadlifts, my erectors are just trashed for the entirety of the week. Plus, now that my goals are shifting to be more physique oriented, squats are just more valuable to me than conventional deadlifts, as well as the fact that I'm naturally a good puller and an awful squatter, so it would be a good idea for me to let my squat catch up some.
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