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Rate My PHAT - With Questions5754

Swift private msg quote post Address this user
Here's my split, only a few mods to the one on the website that im sure your all familiar with and sick of being asked questions about, but...
Day 1: Upper Body Power Day
• Pulling Power Movement: Bent over Row
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 presses
3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar 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
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+Cardio
Day 4: Back and Shoulders Hypertrophy Day
• Pulling Power Exercise speed work: Bent over
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: Seated cable row
3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows
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
• Hypertrophy shoulder/upper back movement: Barbell shrugs
5 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: Front squats
3 sets of 8-12 reps
• Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
• Hypertrophy pulling movement: deadlifts
3 sets of 8-12 reps
• Hypertrophy curling movement: Stiff leg deadlifts
2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
• Pressing Power Exercise speed work: Flat Bench 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
3 sets of 12-15 reps
• Hypertrophy fly movement: Incline dumbbell 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 curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Day 7: Rest and Cardio


So my questions are:
1. Where would be best to add in Abs?
2.I dont have access to a hack squat machine so ive replaced with front squats, is there anything else i could replace them with or is front's a good choice?
3.I also dont have leg press so should ive just removed it (meant to be before leg extensions on hyper days) so what can i do instead?
4.Any ways of doing donkey calf raises without the weight belt or just replace with standing?

Any other tips would be awesome and thanks a million for answering yet another annoying PHAT question
Reps for anybody giving advice
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eventheodds1 private msg quote post Address this user
Looks just like thee original template. My shit is soooo different! Like monday is-quads (sqauts added here) chest, shoulder and tri power day. Tue is hams, back, biceps and calves( deadlift here). This does not mean u have to follow it. Telling u it can be different and dont have to do everything to stone mentioned orginally.
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Swift private msg quote post Address this user
I guess i've just figured (and seen on other threads) that this routine was designed by layne norton, a guy who well and truly knows what he's doing, and it's designed this way for a reason. so i guess if i am going to change it to keep changes as minimal as possible.

do you have any suitable replacement exercises for the ones ive outlined?
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eventheodds1 private msg quote post Address this user
1). I train abs like my legs however once a week on friday during my leg hypo day. Heavy 6-8 reps, 3x set. For obliques I do seated barbell twist samething 6-8 reps.
2). I removed hacksquats from my and I do leg press instead but I do not see a problem with front squats, just make sure full range of motion.
3). No Leg press? Umm how about Lunges man? I love them. Others may suggest better options.
4)Instead of donkey, I just do standing calf raises on a step with a dumbbell on the same side as my calf being trained.
5). Other tips about PHAT?? Its awesome, I have made some mad gainzz strength and physique wise.

Gl to you sir. Remember keep your diet goals and nutrition on point.
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Swift private msg quote post Address this user
Cheers will keep that in mind, got the diet and nutrition down, cant wait to start PHAT
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