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Corkey gets PHAT:)1999

Corkey private msg quote post Address this user
ok ive decide to restart my PHAT program and take it deadly serious with a strict bulking style diet and everything...

I'm starting on monday and il post all my stats(weight, height, fat% etc etc) then with my lifts and alles for the program as often as possible

this is the program im gonna follow:
Day1 (upper body strength/power)
Bent Over Rows: 3 of 5
Pull ups : 2 of 6
Rack CHins : 2 of 6
DB Chest Press : 3 of 6
Dip machine : 2 of 6-8
DB shoulder press : 3 of 6-8
Straight Bar Preacher : 3 of 6-8
Skull Crushers: 3 of 6-8

Day2 (leg strength/power)
Squats : 3 of 6
Deadlifts : 3 of 6
Hack Squats : 3 of 6-8
Leg Extensions : 2 of 6-8
Lying Leg curls : 2 of 6
Seated leg curls : 2 of 6
Standing calf raises : 2 of 8
Seated calf raises : 2 of 8

Day3 (rest)

Day4 (Back and Shoulders)
Bent over rows : 3 of 8-12
Rack Chins : 3 of 8-12
DB Bent Over rows : 3 of 15
Shrugs DB: 10 of 10
Chin ups : 3 of 8
Seated DB press: 3 of 8(drop set with military press)
Side Lat raises : 5 of 12
Front DB raises : 5 of 12
Rear delt raises : 5 of 12

Day5 (legs)
Front Smith Squats : 5 of 8
Hack Squats : 3 of 8
Leg Press : 3 of 10
Leg Extensions : 3 of 15
Lying leg curls : 2 of 12
Seated leg curls : 3 of 15
Standing Calf Raises : 5 of 15
Seated calf raises : 3 of 8

Day6 (chest, arms)
Bench : 5 of 15-8(pyramid down, 2 on 8)
Incline DB press : 3 of 8
Decline Press : 3 of 8
incline Flyes : 3 of 12
Straight bar preacher : 3 of 8-12(pyramid)
DB curls : 3 of 8
Spider incline curls : 3 of 12
Dip machine : 3 of 8-12
Tricep kickbacks : 3 of 12
tricep pushdowns : 3 of 10
Rope downs : 3 of 12
Skull crushers : 3 of 8

Day7
(rest)


in between all this i'll be doing hill work cardio in the mornings and on mondays and wednesdays i have waterpolo at night...
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Corkey private msg quote post Address this user
and no pussying out
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dwatson private msg quote post Address this user
The extra cardio is going to hurt you when bulking. But good luck and keep us updated. You should see good results, its a great split.
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The Dark
Knight
eknight private msg quote post Address this user
Just out of curiosity, why so many changes to the original program? -EK
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Corkey private msg quote post Address this user
Quote:
Originally Posted by eknight
Just out of curiosity, why so many changes to the original program? -EK


ive found that the exercises ive listed work better for me, you know what i mean?

Quote:
Originally Posted by dwatson
The extra cardio is going to hurt you when bulking. But good luck and keep us updated. You should see good results, its a great split.


thanks man, il post at the end of every workout my lifts and everything
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dwatson private msg quote post Address this user
Eat, Eat and Eat brotha.
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The Dark
Knight
eknight private msg quote post Address this user
Sorry, I should have been more clear. I didn't mean necessarily the exercise choices so much as you don't really have a PHAT program set up there. You have a heavy hypertrophy day and a lighter one. The purpose of the power days is more about strength and CNS adaptation. Generally it's more sets of fewer exercises, and no isolation movements- that's for the hypertrophy days. -EK
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dwatson private msg quote post Address this user
Quote:
Originally Posted by eknight
Sorry, I should have been more clear. I didn't mean necessarily the exercise choices so much as you don't really have a PHAT program set up there. You have a heavy hypertrophy day and a lighter one. The purpose of the power days is more about strength and CNS adaptation. Generally it's more sets of fewer exercises, and no isolation movements- that's for the hypertrophy days. -EK


EK i think his power days look fine, am i missing something? For the most part they match my splits pretty close
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The Dark
Knight
eknight private msg quote post Address this user
I realize he is following Layne's new program. I have run both and gotten MUCH better results from the original. Just not a fan of the changes from a fundamental standpoint. -EK
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dwatson private msg quote post Address this user
Whats his old program?
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The Dark
Knight
eknight private msg quote post Address this user
The original version was:
Upper Power
◦5×5 or 3×5 for all lifts(5×5 on bulk because recovery is better, 3×5 on cut)
◦Barbell Bench Press
◦Barbell Rows
◦Military Press
◦Barbell Shrugs

Lower Power
◦5×5 or 3×5 for all lifts(5×5 on bulk, 3×5 on cut)
◦Back Squat
◦Stiff Leg Deadlift, Or Romanian DL
◦6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days

Off (I usually do some cardio)

Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
◦DB Incline Bech 3×8-12
◦Barbell Close Grip Bench 3×8-12
◦DB Flat Bench 2×8-12
◦Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
◦Push Downs 3×8-12 super setted with
DB Hammer Curls
◦Cable Crossovers 3×8-12
◦Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
◦DB Shoulder Press 3×8-12 super setted with
DB Front Raise 3×8-12
◦DB One Arm Row 3×8-12 super setted with
DB Arnold Press 3×8-12
◦Lat Pull Down (Wide Grip) 2×8-12 super setted with
DB Shrugs 2×10-15
◦Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
DB Upright Row 2×10-15
◦T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Hypertrophy Legs/Calves
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
◦Hack Squat 5×8-12 super setted with
Standing Calf 5×10-15
◦Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12

Off (cardio if you want)

-EK
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Ttime21 private msg quote post Address this user
why wouldnt you go to failure on hypertrophy days?
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The Dark
Knight
eknight private msg quote post Address this user
Why would you? Absolute failure is not a necessity for or indicator of growth. -EK
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by Ttime21
why wouldnt you go to failure on hypertrophy days?


Yes man on those days you should be ; ) its Beta not too...I would do it on your last sets...

Christf!!! DUDE! wheres the updates brah!!! gotta be srs man!
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Corkey private msg quote post Address this user
Guys I'm only starting this on monday...

@Dwatson I'm also counting like every single calorie I eat sorta thing to make sure I'm getting enough...

Do you know what the calculation is for an endomorph for daily recommended amount for å bulk?
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Corkey private msg quote post Address this user
Of calories sorry
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The Dark
Knight
eknight private msg quote post Address this user
Guys- you misread the routine. Layne is the one who said not to go to failure, not me. Even on the current version of PHAT, he advises, "I only recommend going to absolute failure on the last 1-2 sets of each exercise once you have adapted to the routine. On prior sets stop 1-2 reps shy of failure." For somone such as the OP, failure is not necessary. -EK
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dwatson private msg quote post Address this user
Here Corkey:

Mine:
Weight 185
Protein per lb 1.48g
Carbs per lb 3.28g
Fats per lb 0.56g
Calories per lb 24.66



Nutrition timing
Mesomorphs – eat every 2.5 – 3.5 hours.
Ectomorphs – eat every 2 – 3 hours
Endomorphs – eat every 3.5 – 5 hours

Caloric base
Mesomorphs – bodyweight x 15.
Ectomorphs – bodyweight x 16-17
Endomorphs – bodyweight x 13-14.

Protein per lb
Mesomorphs – 1.2g/lb – 1.3g/lb
Ectomorphs – 1.4g/lb – 1.6g/lb.
Endomorphs – 1.4g/lb – 1.5g/lb

Fat per lb
Mesomorphs – 17% – 23% of total calories.
Ectomophs – 24%-28% of total calories
Endomorphs – 23%-28% of total calories
Endomorphs – 23%-28% of total calories
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Corkey private msg quote post Address this user
Thanks man
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Corkey private msg quote post Address this user
whatsup guys heres my update for my first day:

Weight: 185.5

pre workout meal: Whey protein Concentrate(45 mins before) Psycho PWO by Muscle Junkie (30 mins before)

Upper Body power:
Bent over Rows - 8(154), 6(176), 5(90), 5(90) , 5(95)

Pull ups - 2 sets of 6 no added weight, all i could manage

Rack Chins - 2 sets of 6, feet elevated

DB chest - 12(66), 6(88), 6(88), 6(88)

Dips machine - 8(150), 8(150)

DB shoulder(seated) - 12(44), 8(66), 8(66), 8(66)

Straight bar preacher: 6(66), 6(66), 6(66)

EZ bar Skull Crushers: 8(77), 6(88), 6(88)
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dwatson private msg quote post Address this user
Quote:
Originally Posted by Corkey
whatsup guys heres my update for my first day:

Weight: 185.5

pre workout meal: Whey protein Concentrate(45 mins before) Psycho PWO by Muscle Junkie (30 mins before)

Upper Body power:
Bent over Rows - 8(154), 6(176), 5(90), 5(90) , 5(95)

Pull ups - 2 sets of 6 no added weight, all i could manage

Rack Chins - 2 sets of 6, feet elevated

DB chest - 12(66), 6(88), 6(88), 6(88)

Dips machine - 8(150), 8(150)

DB shoulder(seated) - 12(44), 8(66), 8(66), 8(66)

Straight bar preacher: 6(66), 6(66), 6(66)

EZ bar Skull Crushers: 8(77), 6(88), 6(88)


Why did you do 5 sets of rows on power day?

Also, Db shoulder press, reps are way are to high for power day. 8 should be almost failure, need to go up weight if its truly power day.

Same with DB chest, need to go up weight, this is more for hypotrophy day.
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Corkey private msg quote post Address this user
are you talking about the first sets on DB chest and Shoulder?

the reason i did that one set of high reps was to warm the muscle up a little
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Corkey private msg quote post Address this user
and for the 5 sets at the beggining i read my program wrong... shit just realised that now
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dwatson private msg quote post Address this user
Dont write your warmup sets down for us.

For power compound lifts you should only be doing 3 sets of 3-5.
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Corkey private msg quote post Address this user
alright thanks...

yeah my bad on the first one i didnt read it right...

so far for food im on a good track aswell, been getting in plenty calories and carbs, just enough protein
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dwatson private msg quote post Address this user
Read my carb confusion thread, its breathe taking.

Not really, but a smart way to get more carbs in.
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Ttime21 private msg quote post Address this user
@EK yeah i misunderstood what u were saying. i thought u meant to not go to failure at all. i almost always wait till the 2nd or 3rd set for failure
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Corkey private msg quote post Address this user
Quote:
Originally Posted by Ttime21
@EK yeah i misunderstood what u were saying. i thought u meant to not go to failure at all. i almost always wait till the 2nd or 3rd set for failure


yeah i always do the last set to failure on hypertrophy days...

heres my gym update for today:

DAY 2(leg power day)

Deadlifts - 6(242), 5(264), 6(264)

Front Squats - 6(132), 6(132), 4(154)

Hack Squats - 6(352), 6(396), 6(418)

Leg Extensions - 6(176), 6(187), 6(198)

Lying Leg Curls - 8(47.5), 8(47.5) 8(47.5)

Leg Curls - 8(50), 8(60)

Standing Calf Raises - 8(172.5), 8(172.5)

Seated Calf Raises - 12(165), 10(85)
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340762 28 28
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