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PHAT in 4 days17201

Umoo private msg quote post Address this user
I know there are some routines of PHAT which are compressed into 4 days but I gave mine a little twist to it and was wondering if you have any comments or critique on it. One of the changes I have made is the 3x upper 1x lower split. I think once a week legday for me is enough since I have quite large legs by nature and weak knees. Also I like to focus on the upper part of my body. This is the routine I have right now:

Day 1: Upper Body Power Day
Pressing Power Movement: Flat barbell bench presses
3 sets of 6-8 reps
Pressing Power Movement: Incline barbell press / Incline Dumbbell press
3 sets of 8-12 reps
Pulling Power Movement: (Weighted) Pull ups
2 sets of 6-10 reps
Pulling Power Movement: Bent over rows
3 sets of 6-8 reps
Pulling Power Movement: Rack chins
2 sets of 6-10 reps
Pressing Power shoulder Movement: Seated dumbbell shoulder presses / Overhead presses
3 sets of 6-10 reps

Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 6-8 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 6-8 reps
Pressing Power Movement: Leg press
3 sets of 6-8 reps
Assistance extension movement: Leg extensions
2 sets of 10-12 reps
Assistance pulling/curling movement: Lying leg curls
2 sets of 10-12 reps
Auxiliary calf movement: Standing calf raise
3 sets of 8-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 8-10 reps

Day 3: Rest

Day 4: Chest and Triceps Hypertrophy Day
Pressing Power Exercise speed work: Flat barbell presses
6 sets of 3 reps with 90% of normal 6-8 rep max
Hypertrophy pressing movement: Incline barbell press / Incline Dumbbell press
3 sets of 8-12 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy pressing movement: Flat bench flies
3 sets of 8-12 reps
Hypertrophy extension exercise: tricep rope push down
3 sets of 8-12 reps
Hypertrophy extension exercise: triceps Cable kickbacks
2 sets of 15-20 reps

Day 5: Back, Shoulders and Biceps Hypertrophy Day
Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps with 90% of normal 6-8 rep max
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy pulling movement: Dumbbell rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy biceps movement: dumbbell curls
2 sets of 12-15 reps
Hypertrophy biceps movement: seated cable curls
3 sets of 12-20 reps

Day 6: Rest

Day 7: Rest
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Having "weak knees," is exactly why you SHOULD train legs twice weekly to address that deficit. I wouldn't run the routine you have above. -3X
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nine0seven private msg quote post Address this user
Please elaborate more on your "weak" knees. Past injures? Aching? Do you need to get them checked out by your physician?
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rememberthis private msg quote post Address this user
Your body's tendency is to grow proportionally. It would be less than optimal to leave your legs out of the hypertrophy.
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Umoo private msg quote post Address this user
One of the examples I think they are a little weak is that I can't walk normally a few seconds after crouching a while. Also my family doctor noted a few months ago I have a knee bursitis which also caused red legs/knees randomly. This could still be the cause of weak knees.
Do you think training legs twice is still better than the current routine? What are the risks or cons to leave them out of the hypertrophy day?
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The Dark
Knight
eknight private msg quote post Address this user
Continued weak knees. -3X
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