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Running PHAT next week critique changes17986

ParkerHenry private msg quote post Address this user
Upper Power
Bent-Over Row 3x3-5
Weighted Pullups 2x6-10
Hammer Strength Row 2x6-10 (instead of rack chins)
Bench Press 3x3-5 (instead of DBs)
Weighted Dips 2x6-10
Seated DB Press 3x6-10
EZ Bar Curls 3x6-10
Skullcrushers 3x6-10

Lower Power
Squats 3x3-5
Hack Squats 2x6-10
Leg Extensions 2x6-10
SLDL 3x5-8
Lying Leg Curls 2x6-10
Seated Leg Curls 2x6-10
Standing Calf 3x6-10
Seated Calf 2x6-10

Back and Shoulders Hypertrophy
Bent-Over Row 6x3 (speed)
Pullups 3x8-12 (instead of rack chins)
Hammer Strength Row 3x8-12 (instead of cable row)
Incline DB Row 2x12-15
Close-Grip Pulldowns 2x15-20
Seated DB Press 3x8-12
Upright Rows 2x12-15
Side Laterals 3x12-20

Leg Hypertrophy
Squats 6x3 (speed)
Hack S quats 3x8-12
Leg Press 2x12-15
Leg Extensions 3x15-20
RDL 3x8-12
Lying Leg Curls 2x12-15
Seated Leg Curls 2x15-20
Standing Calf 4x10-15 (instead of donkey calf, my gym doesn’t have one)
Seated Calf 3x15-20

Chest/Arms Hypertrophy
Bench Press 6x3 (speed) (again instead of dbs)
Incline DB Press 3x8-12
Hammer Strength Press 3x12-15
Incline Flyes 2x15-20 (instead of incline cable fly)
Preacher Curls 3x8-12
Incline Curls 2x12-15 (instead of concentration)
Spider Curls 2x15-20
Overhead Extensions 3x8-12
Pushdowns 2x12-15
Cable Kickbacks 2x15-20
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ParkerHenry private msg quote post Address this user
bump
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Hamb0 private msg quote post Address this user
Oh dear. I just looked through your history of threads, and in the last 2 years you've made over 20 threads on splits and asking for split advice. Several about PHAT, and variations of it, aswell. Is there really much to be said, that hasn't been said about your program design already?

The PHAT you posted above is really almost identical to Layne's original one, except for a few unimportant changes.

A bit of critique, where i'm just regurgitating what is often said about these kinds of splits.

- Leg extentions not good

- Push vs pull volume not good

- PHAT is probably not really suited for your level
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ParkerHenry private msg quote post Address this user
I'm just swapping out similar movements in the routine without adding or removing anything from the original one.
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Hamb0 private msg quote post Address this user
yep
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SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by Hamb0
yep
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THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
Quote:
Originally Posted by Hamb0
yep
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