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ParkerHenry private msg quote post Address this user
Decided to start PHAT today since I'm trying to slowly lean out while retaining as much muscle and strength as possible.

Age: 21
HT: 5'10"
WT: 188
BF: About 15%
Bench 1rm: 275
Squat 1rm: 350
Deadlift 1rm: 445

Routine: (Similar to layne's workout on simply shredded, except I swapped out a few like exercises.)

Upper Power
* Bent-Over Row 3x3-5
* Weighted Pullups 2x6-10
* Close-Grip Pulldowns 2x6-10
* Bench Press 3x3-5
* Weighted Dips 2x6-10
* Seated DB Press 3x6-10
* EZ-Bar Curls 3x6-10
* Skullcrushers 3x6-10

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

Back and Shoulders
* Bent-Over Row 6x3
* Pullups 3x8-12
* Hammer Strength Row 3x8-12
* Incline DB Row 2x12-15
* Close-Grip Pulldowns 2x15-20
* Seated DB Press 3x8-12
* Upright Row 2x12-15
* Side Laterals 3x12-20

Legs
* Squat 6x3
* Hack Squat 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
* Seated Calf 3x15-20

Chest/Arms
* Bench Press 6x3
* Incline DB Press 3x8-12
* Hammer Strength Press 3x12-15
* Incline Flyes 2x15-20
* Preacher Curls 3x8-12
* Incline Curls 2x12-15
* Spider Curls 2x15-20
* Overhead Extensions 3x8-12
* Pushdowns 2x12-15
* Cable Kickbacks 2x15-20
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SOLARSUPLEX private msg quote post Address this user
PERSONALLY i would sub out the leg extensions for lunges. But i also just love lunges. I know leg extensions get a lot of flack and for good reason and when you are doing heavy sets for 6ish reps thats the kind of weight that will hurt you.
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LucidDreams private msg quote post Address this user
What's PHAT?
Post 3 IP   flag post
ParkerHenry private msg quote post Address this user
Quote:
Originally Posted by LucidDreams
What's PHAT?
Power Hypertrophy Adaptave Training
Post 4 IP   flag post
ParkerHenry private msg quote post Address this user
Monday, May 9 2016
Upper Power
* Bent-Over Row
155x5
155x5
155x5
* Pullups
BWx10
BWx10
* Close-Grip Pulldowns
120x10
120x10
* Bench Press
205x5
205x5
205x5
* Dips
BWx10
BWx10
* Seated DB Press
50x10
50x10
50x8
* EZ-Bar Curls
70x10
70x10
70x10
* Skullcrushers
70x8
70x6
70x6
Post 5 IP   flag post
hghani13 private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
PERSONALLY i would sub out the leg extensions for lunges. But i also just love lunges. I know leg extensions get a lot of flack and for good reason and when you are doing heavy sets for 6ish reps thats the kind of weight that will hurt you.


^ This
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ParkerHenry private msg quote post Address this user
Tuesday, May 10 2016
Lower Power
* Squat
245x5
245x5
245x5
* Hack Squat
180x10
180x10
* Leg Extensions
105x10
105x10
* SLDL
155x8
155x8
155x8
* Lying Leg Curls
100x10
100x10
* Standing Calf
50x10
50x10
50x10
* Seated Calf
45x10
45x10
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ParkerHenry private msg quote post Address this user
Thursday, May 12 2016
Back and Shoulders Hypertrophy
* Bent-Over Row (speed sets)
100x3
100x3
100x3
100x3
100x3
100x3
* Pullups
BWx8
BWx8
BWx8
* Seated Cable Row
100x12
100x12
100x12
* Incline DB Row
20x15
20x15
* Close-Grip Pulldowns
80x20
80x20
* Seated DB Press
40x12
40x12
40x12
* Upright Row
50x15
50x15
* Side Laterals
10x12
10x12
10x12
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ParkerHenry private msg quote post Address this user
Friday, May 13 2016
Legs Hypertrophy
* Squat (speed sets)
160x3
160x3
160x3
160x3
160x3
160x3
* Hack Squats
90x12
90x12
90x12
* Leg Press
270x15
270x15
* Leg Extensions
60x20
60x20
60x20
* SLDL
135x12
135x12
135x12
* Lying Leg Curls
60x15
60x15
* Seated Leg Curls
60x20
60x20
* Standing Calf
50x15
50x15
50x15
50x15
* Seated Calf
45x20
45x20
45x20
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THE GODFATHER wannabemuscular private msg quote post Address this user
Almost a week of PHAT under your belt. What program is up for next week?
Post 10 IP   flag post
ParkerHenry private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Almost a week of PHAT under your belt. What program is up for next week?


This one, only difference is the weight I'll be using lol.
Post 11 IP   flag post
ParkerHenry private msg quote post Address this user
Saturday, May 14 2016
Chest/Arm Hypertrophy
* Bench Press (speed)
135x3
135x3
135x3
135x3
135x3
135x3
* Incline DB Press
60x8
60x8
60x8
* Hammer Strength Press
90x15
90x15
90x15
* Low Pulley Cable Crossovers
10x20
10x20
* Preacher Curls
40x12
40x12
40x12
* Incline Curls
20x12
20x12
* Spider Curls
10x15
10x15
* Parallel Bar Seated French Press
40x12
40x12
40x12
* Rope Pushdowns
40x15
40x15
* Cable Kickbacks
10x20
10x20
Post 12 IP   flag post
ParkerHenry private msg quote post Address this user
Monday, May 16 2016
Upper Power
* Bent-Over Row
160x5
160x5
160x5
* Weighted Pullups
5x10
5x10
* Close-Grip Pulldowns
125x10
125x10
* Bench Press
210x5
210x5
210x5
* Weighted Dips
5x10
5x10
* Seated DB Press
55x6
55x6
55x6
* EZ-Bar Curls
75x10
75x10
75x10
* Skullcrushers
70x10
70x10
70x10
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lowyj private msg quote post Address this user
How's the progress so far? Thinking of starting this program too, need some opinion.
Post 14 IP   flag post
ParkerHenry private msg quote post Address this user
Quote:
Originally Posted by lowyj
How's the progress so far? Thinking of starting this program too, need some opinion.


Just started this last week, so it's impossible to see progress in only a week, I'm trying to see what kind of progress in 3-6 months
Post 15 IP   flag post
ParkerHenry private msg quote post Address this user
Tuesday, May 17 2016
Lower Power
* Squat
250x5
250x5
250x5
* Hack Squat
190x10
190x10
* Leg Extensions
105x10
105x10
* SLDL
160x8
160x8
160x8
* Lying Leg Curls
100x10
100x10
* Standing Calf
60x10
60x10
60x10
* Seated Calf
55x10
55x10
Post 16 IP   flag post
Jsn3004 private msg quote post Address this user
I'd take out the leg extensions. @EKnight put out alot of great information and articles stating that leg extensions not only aren't a great for leg development but also put of stress on the ACL. After reading those articles i'd suggest to take them out.
Post 17 IP   flag post
ParkerHenry private msg quote post Address this user
Thursday, May 19 2016
Back and Shoulder Hypertrophy
* Bent-Over Row (speed)
105x3
105x3
105x3
105x3
105x3
105x3
* Pullups
BWx9
BWx9
BWx9
* Seated Cable Row
110x12
110x12
110x12
* Incline DB Row
20x15
20x15
* Close-Grip Pulldowns
80x20
80x20
* Seated DB Press
45x12
45x12
45x12
* Upright Row
55x15
55x15
* Side Laterals
10x13
10x13
10x13
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ParkerHenry private msg quote post Address this user
Friday, May 20 2016
Leg Hypertrophy
* Squats (speed sets)
160x3
160x3
160x3
160x3
160x3
160x3
* Hack Squats
100x12
100x12
100x12
* Leg Press
280x15
280x15
* Leg Extensions
60x20
60x20
60x20
* SLDL
140x12
140x12
140x12
* Lying Leg Curls
60x15
60x15
* Seated Leg Curls
60x20
60x20
* Standing Calf
50x15
50x15
50x15
50x15
* Seated Calf
45x20
45x20
45x20
Post 19 IP   flag post
ParkerHenry private msg quote post Address this user
Saturday, May 21 2016
Chest/Arm Hypertrophy
* Bench Press
135x3
135x3
135x3
135x3
135x3
135x3
* Incline DB Press
60x9
60x9
60x9
* Hammer Strength Chest Press
100x15
100x15
100x15
* Cable Crossovers
10x20
10x20
* Preacher Curls
45x12
45x12
45x12
* Incline Curls
20x13
20x13
* Spider Curls
40x16
40x16
* Seated Tricep Press
45x12
45x12
45x12
* Rope Pushdowns
40x15
40x15
* Cable Kickbacks
10x20
10x20
Post 20 IP   flag post
ParkerHenry private msg quote post Address this user
Monday, May 23 2016
* Bent-Over Row
165x5
165x5
165x5
* Weighted Pullups
10x10
10x10
* Close-Grip Pulldowns
130x10
130x10
* Bench Press
215x5
215x5
215x5
* Weighted Dips
10x10
10x10
* Seated DB Press
55x7
55x7
55x7
* EZ-Bar Curls
80x10
80x10
80x10
* Skullcrushers
75x10
75x10
75x10
Post 21 IP   flag post
ParkerHenry private msg quote post Address this user
Tuesday, May 24 2016
Lower Power
* Squats
255x5
255x5
255x5
* Hack Squats
200x10
200x10
* Leg Extensions
105x10
105x10
* SLDL
165x8
165x8
165x8
* Lying Leg Curls
100x10
100x10
* Standing Calf Raise
70x10
70x10
70x10
* Seated Calf Raise
65x10
65x10
Post 22 IP   flag post
ParkerHenry private msg quote post Address this user
Thursday, May 26 2016
Back and Delts Hypertrophy
* Bent-Over Row (speed)
110x3
110x3
110x3
110x3
110x3
110x3
* Pullups
BWx10
BWx10
BWx10
* Seated Cable Row
120x10
120x10
120x10
* Incline DB Row
20x15
20x15
* Close-Grip Pulldowns
85x20
85x20
* Seated DB Press
50x8
50x8
50x8
* Upright Row
60x15
60x15
* Side Laterals
10x14
10x14
10x14
Post 23 IP   flag post
ParkerHenry private msg quote post Address this user
Friday, May 27 2016
Leg Hypertrophy
* Squat (speed)
165x3
165x3
165x3
165x3
165x3
165x3
* Hack Squat
120x12
120x12
120x12
* Leg Press
300x15
300x15
* Leg Extensions
60x20
60x20
60x20
* SLDL
145x12
145x12
145x12
* Lying Leg Curls
60x15
60x15
* Seated Leg Curls
60x20
60x20
* Standing Calf
60x15
60x15
60x15
60x15
* Seated Calf
55x20
55x20
55x20
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THE GODFATHER wannabemuscular private msg quote post Address this user
Almost 3 weeks of running PHAT. Good for you on the consistency.

How are you liking it? Can you see yourself staying with it for a few months?
Post 25 IP   flag post
ParkerHenry private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
Almost 3 weeks of running PHAT. Good for you on the consistency.

How are you liking it? Can you see yourself staying with it for a few months?


I'm really liking the program so far, still haven't run it long enough to notice any progress yet. I was pretty sore in the upper body and legs the first week, but I think my body is starting to adapt to the program since I'm not as sore anymore. I'm planning on staying with this routine for at least 3 more months and see what kind of progress I make.
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ParkerHenry private msg quote post Address this user
Saturday, May 28 2016
Chest/Arm Hypertrophy
* Bench Press (speed)
140x3
140x3
140x3
140x3
140x3
140x3
* Incline DB Press
60x10
60x10
60x10
* Hammer Strength Chest Press
110x15
110x15
110x15
* Cable Crossovers
10x20
10x20
* Preacher Curls
50x12
50x12
50x12
* Incline Curls
20x14
20x14
* Spider Curls
40x17
40x17
* Seated Tricep Press
50x12
50x12
50x12
* Rope Pushdowns
45x15
45x15
* Cable Kickbacks
10x20
10x20
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ParkerHenry private msg quote post Address this user
Monday, May 30 2016
Upper Power
* Bent-Over Row
170x5
170x5
170x5
* Weighted Pullups
15x10
15x10
* Close-Grip Pulldowns
135x10
135x10
* Bench Press
220x5
220x5
220x4
* Weighted Dips
15x10
15x10
* Seated DB Press
55x8
55x8
55x8
* Barbell Curls
85x10
85x10
85x10
* Skullcrushers
80x6
80x5
80x3
Post 28 IP   flag post
ParkerHenry private msg quote post Address this user
Tuesday, May 31 2016
Lower Power
* Squat
260x5
260x5
260x5
* Hack Squat
210x10
210x10
* Leg Extensions
105x10
105x10
* SLDL
170x8
170x8
170x8
* Lying Leg Curls
100x10
100x10
* Standing Calf
80x10
80x10
80x10
* Seated Calf
70x10
70x10
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ParkerHenry private msg quote post Address this user
Thursday, June 2 2016
Back and Shoulders Hypertrophy
* Bent-Over Row (speed)
110x3
110x3
110x3
110x3
110x3
110x3
* Pullups
BWx11
BWx11
BWx11
* Seated Cable Row
130x12
130x12
130x12
* Incline DB Row
20x15
20x15
* Close-Grip Pulldowns
90x20
90x20
* Seated DB Press
50x10
50x10
50x10
* Upright Rows
65x15
65x15
* Side Laterals
10x15
10x15
10x15
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340762 106 30
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