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New to the forum, Few questions!4647

waleed19 private msg quote post Address this user
Hey all, i just wanted to ask a question about PHAT,

My lifts aren't anything special particularly

72.5kg bench x5
120kg deadlift x5
120kg squatx5
60kg row x 5

Are these lifts high enough for me to run PHAT?
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brian12 private msg quote post Address this user
Hey man!

Welcome!!

Of course your lifts are fine to run PHAT! Your are looking to grow muscle, not to enter a weightlifting competition. So the weight you can lift is not important - everyone has different 'natural strength'. What is important is that you aim to progress from your current point (more reps, weight, sets etc)

Anyway, yeah you can do PHAT!
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Dragonian private msg quote post Address this user
Certainly are, its all about improving you dont need to be a massively specific standard! not bad lifts at all either dude


Nice to have you man
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waleed19 private msg quote post Address this user
Thanks for the warm welcome guys, one thing I'm unsure about is what to do on lower power and leg days, I don't have a seated cals raise, leg extension, leg curl, etc. all I have Is a barbell, rack and a load of plates, so limited to squats, front squats, Romanian deadlift,Hack squats, barbell calf raises and deadlifts , any ideas on what I should do?

I have db's also with an unlimited amount of plates, for all the other workout days I'm find for excercise choice and stuff
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waleed19 private msg quote post Address this user
Anyone ?
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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by waleed19
Anyone ?


I think you mean...



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Swayz87 private msg quote post Address this user
Quote:
Originally Posted by waleed19
Thanks for the warm welcome guys, one thing I'm unsure about is what to do on lower power and leg days, I don't have a seated cals raise, leg extension, leg curl, etc. all I have Is a barbell, rack and a load of plates, so limited to squats, front squats, Romanian deadlift,Hack squats, barbell calf raises and deadlifts , any ideas on what I should do?

I have db's also with an unlimited amount of plates, for all the other workout days I'm find for excercise choice and stuff


3 sets squats

2 sets Front Squats

2 Sets Lunges

3 sets Deadlifts

2 Straight legged DLs

3 sets Standing Calves
2 Sets Seated Calves

PROFIT
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waleed19 private msg quote post Address this user
Lol at gif.

Okay so here's what i'm going to do

Day 1: Upper Body Power Day
•Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
•Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
•Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
•Pressing Power Movement: Flat Bench presses
3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
•Assistance pressing movement: Seated dumbbell shoulder press/Overhead press (unsure what to pick, will have a think)
3 sets of 6-10 reps
•Auxiliary curling movement: Barbell curls
3 sets of 6-10 reps
•Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

(Keeping day 1 the same, just changing fla db to bench and possibly db presses to OHP.



Day 2: Lower Body Power Day

3 sets squats

2 sets Front Squats

2 Sets Lunges

3 sets Deadlifts

2 Straight legged DLs

3 sets Standing Calves
2 Sets Seated Calves



Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
•Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
•Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
•Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Got rid of seated cable row, and pulldowns, just wanted to reduce total volume a little bit, 18 sets seems a airly decent amount for the hyper workouts

Day 5: Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps

(Unsure what else to add in for legs hyper looking for about 6 more sets, input would be good)

Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat bench press 6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
•Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
•Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
•Hypertrophy extension exercise: Seated tricep extension with ez bar
3 sets of 8-12 reps
•Hypertrophy extension exercise: Skullcrushers 2 sets of 12-15 reps
Got rid of hammer strength chest press, and cable kikbacks and cambered bar curls,, total sets = 18

I think i'm just going to make this into a log, i will be starting this on Monday
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Swayz87 private msg quote post Address this user
@waleed19

Looks Pretty Solid Waleed!

IN4Log
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340762 9 9
destitute