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Judge My PHAT Training Routine ?6143

FijiSotia private msg quote post Address this user
Okay so I've decided to start training with the PHAT routine & was wondering if all of you would take the time to rate my split.

Before you start to read, I haven't included any speed work in my workout because I don't really agree with it. I've only ever used a 4 negative - 1 hold - 2 positive tempo & that has worked wonders for me, but any other suggestions would be greatly appreciated.

PHAT Wourkout

Day 1 - Lower body power:
Squats - 3 sets of 5 reps
Deadlifts - 3 sets of 3 reps
Leg Extensions - 2 sets of 8 reps
*Stiff-legged dead - 2 sets of 8 reps
Lying Hamstring curls - 2 sets of 10 reps
Standing calf raises - 3 sets of 15 reps
Seated calf raises - 3 sets of 15 reps

Day 2 - Upper body power:
Bench rows - 3 sets of 5 reps (Not sure if this is the name for them, but basically a bent over row, only lying on a bench, taking lower back out of the exercise)
Wide grip weighted pullups - 3 sets of 3 reps
Weighted chin-ups - 3 sets of 5 reps
Flat Barbell bench - 3 sets of 5 reps
Weighted dips - 3 sets of 4 reps
Seated Dumbbell Shoulder press - 3 sets of 6 reps
Barbell Bicep curl - 2 sets of 5 reps
Skull Crushers - 3 sets of 5 reps

Day 3 - Rest

Day 4 - Back And Shoulders Hypertrophy
Bench rows - 3 sets of 10 reps
Wide grip pullups - 3 sets of 7-10
Chin-ups - 3 sets of 7-10
Underhand seated cable rows - 3 sets of 10
Dumbbell shrugs with upper body on an incline bench - 3 sets of 9 reps
Close grip lat pull-downs - 3 sets of 10 reps
Overhead press super-set with lateral raises - 3 sets of 10 for both exercises
Side lateral raises super-set with rear delt flyes - 3 sets of 10 for both exercises

Day 5 - Lower Body Hypertrophy
Squats - 3 sets of 10 reps
Deadlifts - 3 sets of 8 reps
Leg press - 3 sets of 13 reps
Stiff-legged deadlifts - 3 sets of 12 reps
Leg extensions - 3 sets of 15 reps
Lying Leg Curls - 3 sets of 8-12 reps
Standing calf raises - 5 sets of 25-30 reps
Seated calf raises - 5 sets 25-30 reps

Day 6 - Chest and Arms Hypertrophy
Flat dumbbell press - 3 sets of 8-10 reps w/ two forced reps on failure
Incline dumbell press - 3 sets of 8-10 reps w/ two forced reps on failure
Decline dumbbell press - 3 sets of 8-10 reps w/ two forced reps on failure
Standing cable flyes - 3 sets of 10 reps
Barbell Bicep curls - 3 sets of 11 reps
Preacher Bicep curls - 3 sets of 11 reps
Concentration curls - 3 sets of 11 reps
Overhead Tricep extensions - 3 sets of 10 reps
Skull crushers - 3 sets of 8-10 reps
Tricep kickbacks - 3 sets of 12 reps

Day 7 - Rest.

Stats:
**14 years, 7 months old
172 cm tall, just under 5'8"
71.5 kilograms or 158 pounds
Estimated to be at around 15-17% body fat
Best deadlift - 130 kilograms or 287 pounds for one rep
Best bench - 90 kilograms or 198 pounds for four reps

Quads, hamstrings, calves & deltoids are my most lagging muscles in my opinion, & my chest, triceps & upper back my standout features.

Training to weigh 85 kilograms at 15 percent body-fat within the next 4 years, hoping to compete when I turn 18

* - When performing Stiff-legged deads, should I be resetting, like when you perform Romanian deadlifts ?
** - Please take into account that I'm much more dedicated and mature than most people my age, so please don't discriminate me for being so young. I take lifting quite seriously & have been training for almost two years, so I'm not a newbie at all.


To all the people that have taken the time out of their day to even read this, I truly do thank you, and I would be even more grateful if you were to give me some feedback & advice on this workout & just any advice in general.

Once again, Thank-you
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
If you're not doing the speed work, you're not doing PHAT. SHM at a forum lifter "not agreeing" with a principle used by world class powerlifters (Westside Barbell) and PhD carrying Dr. Norton. -3X
Post 2 IP   flag post
Linus private msg quote post Address this user
I would say that you are doing to many exercises.
2 exercises per muscle group is enough.

However if you enjoy this every day then go for it, unless it cuts into your recovery, there is really no downside.
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kickinchicken private msg quote post Address this user
I definitely agree with @eknight and @linus. Also, on day 4, I think you should do pull downs before shrugs. Shrugs should normally always be last on back/shoulder workouts.
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NorIda private msg quote post Address this user
Quote:
Originally Posted by Linus
2 exercises per muscle group is enough


I disagree, I don't feel that two is enough. I def prefer 3-4 exercises with 3-4 sets. Obviously depending on what muscle group it is.
Post 5 IP   flag post
FijiSotia private msg quote post Address this user
Okay then, I'll put in the speed work at the start of the workout & change the order of the pulldowns & shrugs & regarding the number of exercises, I'm doing the same number of exercises & sets as stated in the PHAT article, only I'm doing exercises that work better for me, so I shouldn't really have a problem I don't think.
Post 6 IP   flag post
Linus private msg quote post Address this user
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by Linus
2 exercises per muscle group is enough


I disagree, I don't feel that two is enough. I def prefer 3-4 exercises with 3-4 sets. Obviously depending on what muscle group it is.


I think it's highly dependent on the person.

But over all I agree with lyle.

This is a great 3 part series on exactly this, great read.

http://www.bodyrecomposition.com/training/periodization-for-bodybuilders-part-1.html
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