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Waleed's Lean bulk/Phat log5276

waleed19 private msg quote post Address this user
I've decided to make a log, to keep my training organised

I've been doing phat for 3 weeks now, and i honestly feel like it's great routine and marks a change from the usual cookie cuter type routines i did.

As of now i'm 163.75/164lbs, bodyfat is about 12%

My lifts have gone up a lot during the past 3 weeks

My row was about 55kgx5 and is now at 60kgx5

Bench was 72.5 x1, for upper power i got 80kg x3

Squat 115kg x 5, now 120kgx5 (could probably do more but limited to that amount of weight, just joined a gym so will be lifting more soon!

I'm aiming to bulk at 0.5lb a week for a year, come in around 190, then cut slowly to 175, height is around 5'10!
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T1no1 private msg quote post Address this user
good luck man
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waleed19 private msg quote post Address this user
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 - Need something different?
Barbell shrugs - 2 sets
2 sets of 6-10 reps
•Pressing Power Movement: Flat barbell bench press
3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips
2 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

Day 2: Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3-5 reps
•Assistance pressing movement: Front Squats
2 sets of 6-10 reps
•Assistance extension movement: Leg extensions
2 sets of 6-10 reps
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
•Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
•Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
•Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Before the speed work,
***I'm going to do Heavy millitary presses, as i've found after flat bench on upper power day my tri's are fried. Or ma just get rd of speed work on this 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: Lat pulldowns
3 sets of 8-12 reps
•Hypertrophy pulling movement: T bar row
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 pulling movement: Close grip pulldowns
2 sets of 15-20 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

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 pressing movement: Leg presses
2 sets of 12-15 reps
•Hypertrophy extension movement: Leg extensions
2 sets of 15-20 reps
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
•Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
•Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
•Hypertrophy calf movement: Seated calf raises
2 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat dumbbell presses
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 pressing movement: Hammer strength chest press > Could do with something else?
3 sets of 12-15 reps
•Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
•Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
•Hypertrophy extension exercise: Seated tricep extension with ez bar
3 sets of 8-12 reps
•Hypertrophy extension exercise: Skullcrushers 3 sets of 12-15 reps
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340732 3 3
destitute