Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
PHATSplit AdviceTraining Programs

another PHAT question2816

Rand private msg quote post Address this user
I am starting the PHAT program and due to time constraints I am going to have to make some changes and I wanted some advice.

I am basically going to need to only be in the gym 4 days a week, so I decided to cut out the volume lower body day. my lower body is more developed than my upper so im not worried about it lagging behind. leaving the split like this

mon heavy upper
tues heavy lower
wed off
thurs back shoulders
fri chest arms

leaving another problem hitting shoulders on thurs then chest on friday is probably going to overwork my shoulders. could I switch up the days a bit and have thurs back bis and fri chest shoulders tris? could that still work and do what phat intends?

thanks
Post 1 IP   flag post
Popeye25 private msg quote post Address this user
best option is to have ur hypertrophy days as upper and lower also to avoid overlap. this is what layne did when he started phat.
Post 2 IP   flag post
seansm10 private msg quote post Address this user
depending on days of access,do:
upper
lower
wed/rest
back/shoulders
fri/rest
chest arms
sun/rest

id also maybe recommend rotating power and hypertrophy day for lower body, i know its only once a week but i think incorporating the light stuff will be important if youre forced to scrap the second lower day
Post 3 IP   flag post
Rand private msg quote post Address this user
I forgot to mention that most sat I wont have time to go to the gym of I would just rest fri and go sat.
Post 4 IP   flag post
brian12 private msg quote post Address this user
mon heavy upper
tues heavy lower
wed off
thurs Hyp Upper
fri Hyp lower

That's how I did it.

You dont want to skip the lower body session. Even if you are not worried about getting bigger legs, that session burns loads of fat, puts the most stress on your body as a whole = most hormone production = more overall muscle gain. Don't skip it.
Post 5 IP   flag post
dwatson private msg quote post Address this user
Quote:
Originally Posted by brian12
mon heavy upper
tues heavy lower
wed off
thurs Hyp Upper
fri Hyp lower

That's how I did it.

You dont want to skip the lower body session. Even if you are not worried about getting bigger legs, that session burns loads of fat, puts the most stress on your body as a whole = most hormone production = more overall muscle gain. Don't skip it.


Couldn't have said it better
Post 6 IP   flag post
Rand private msg quote post Address this user
sounds good guys, we are thinking about rotating
mon heavy upper
tues heavy lower
wed off
thurs hyp upper
fri hyp lower

and
mon heavy upper
tues heavy lower
wed heavy back and shoulders
thurs off
fri chest and arms

changing every other week.

are we over thinking this? or does that sound good?
thanks
Post 7 IP   flag post
brian12 private msg quote post Address this user
Hey man,

Here is how I did the program a while back (a 4 day split) - maybe this will help! *I did make quite a few changes..

Day 1: Upper Body Power Day
• Bent over rows: 3 sets of 5 reps
• Weighted Pull ups: 3 sets of 6-10 reps
• Flat bench press: 3 sets of 5 reps
• Weighted dips: 2 sets of 6-10 reps
• Skull crushers: 3 sets of 6-10 reps
• Shoulder shocker: 2/3 sets of 6-10 reps

Day 2: Lower Body Power Day
• Squats: 3 sets of 5 reps
• Hack Squats: 2 sets of 6-10 reps
• Leg extensions: 2 sets of 6-10 reps
• lying leg curls: 2 sets of 6-10 reps
• Stiff legged deadlifts: 3 sets of 8 reps
• Standing calf raise: 4 sets of 6-10 reps
• Bicep curls: 3 sets of 6 -10 reps

Day 3: Rest

Day 4: Upper Hypertrophy Day
• Lateral pull downs super set with seated rows: 4 sets of 8-12 reps
• Shrugs (reverse smith): 2 sets of 12-15 reps
• Chest incline: 3 sets of 8-12 reps
• Chest flyers machine or cables: 3 sets of over 15+ reps
• Tricep push downs: 3 sets of 8-12 reps
• Tricep rope push downs: 2 sets of 12-15 reps
• Tricep kickbacks: 2 sets of 15 reps
• Shoulder shocker: 2/3 sets of 10-12 reps

Day 5: Lower Body Hypertrophy Day
• Squats: 3 sets of speed work – 10 reps
• Hack squats: 3 sets of 8-12 reps
• Leg presses: 2 sets of 12-15 reps
• Leg extensions: 3 sets of 15 reps
• Lying leg curls: 3 sets of 15 reps
• Biceps bar preacher curls: 3 sets of 8-12 reps
• Z-bar back to wall: 2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
• Calves: 3 sets of 15-20 reps

Day 6&7: Rest
Post 8 IP   flag post
340752 8 8
destitute