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My Phat split draft one. please criticize!7419

cassious private msg quote post Address this user
Okay my split is going to be 4 days a week

Monday - Upper body power
Tuesday - Lower body power
Wednesday - Rest
Thursday - Upper body hypertrophy
Friday - Lower body hypertrophy
Saturday - Rest
Sunday - Rest

Joe defranco says to do double the volume on upper back than chest to keep your shoulders healthy and my upper back really does need work. If you guys can think of any issues I might face from this please critique.

Monday upper body power
3x5 Tbar row
2x8 BB row
3x6 Pull up
3x8 Lat pulldown

3x5 Flat db press
2x8 Dip

3x6 DB shoulder press
2x6 BB curl
3x6 Ezy bar seated overhead extension

2x40 Crunch
2x40 Hanging knee raise

Tuesday Lower body power

3x5 Deadlift
3x6 Machine hack squat
2x6 Leg extension
2x6 Romanian deadlift
2x6 Lying leg curl
4x8 Standing calf raise

2x40 Decline crunch
2x40 Lying oblique crunch

Wednesday - Rest

Thursday Upper body hypertrophy

6x3 @ 65% 5RM Bent over row
3x12 Lat pulldown
3x12 Cable row
2x12 BB row
2x12 Incline bench BB shrug
2x15 Closegrip lat pulldown

6x3 @ 65% %RM flat DB press
3x12 Incline DB press
2x12 Pec dec fly

3x12 Seated DB overhead press
2x15 Upright row
3x15 DB lateral raise

1x12 Ezy bar preacher curl
2x15 BB curl

3x12 seated overhead tricep extension
3x15 Rope pushdown

2x40 Reverse crunch
2x40 Hanging knee raise

Friday Lower body hypertrophy

6x3 65% 5RM Deadlift
5x12 Machine hack squat
3x15 Leg extension
3x12 Romanian deadlift
4x12 Lying leg curl
6x15 Standing calf raise

2x40 Crunch n punch
2x40 Ball crunch

Any advice would be much appreciated. thanks SS
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cassious private msg quote post Address this user
Oh and I can handle quite high volume weekly as it is, this is a little more but I can cut down on my sprints until I adapt to even it out
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KalletSc private msg quote post Address this user
PHAT styled upper lower...I'm liking it man. I might give this a go if my school schedule starts getting too crazy.
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KalletSc private msg quote post Address this user
PS...Why not give weighted pull-ups a spin in place of LAt pulls?
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eventheodds1 private msg quote post Address this user
@cassious Hey man 40 reps on crunches? Why not add resistance and do them like any other muscle? E.g. 5-6 reps with added resistance 3 working sets.
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SRorhrbac0808 private msg quote post Address this user
The idea is great and I have thought of it before.

I see you mentioned that you can handle high volume but DAMN I have never seen volume this high ahaha. I sure as hell could not handle this volume.

If I were do do it this is what I would do:
You can take it or leave it, your idea is fine... Just putting it out there


Upper:
3 sets chest
3 sets shoulders
3 sets back 1
3 sets back 2
3 sets biceps
3 sets triceps

Lower:
2 quad dominate movements
2 hammie dominate movements
2 calf movements


rest, rest

Repeat

*and you can alternate your hyper and power days with diff reps/exercises
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SRorhrbac0808 private msg quote post Address this user
Quote:
Originally Posted by eventheodds1
@cassious Hey man 40 reps on crunches? Why not add resistance and do them like any other muscle? E.g. 5-6 reps with added resistance 3 working sets.

annnnnnnnnnnnnnnnnnnnnnnd

this
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mastamuffin private msg quote post Address this user
Thats way to much volume in my opinion. A lot of times when people say "i can handle high volume" they're just thinking in terms of "i can finish doing all these movements in one epic workout".

I doubt you can increase weight and/or reps on all these lifts doing it this way.
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SRorhrbac0808 private msg quote post Address this user
^thisssss
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cassious private msg quote post Address this user
@Kalletsc I can only do 6 pullups so I was waiting to get stronger for the weighted.

@eventheodds1 oh yeah, I will do this.

@SRorhrbac That split does look quite good I think ill do that. But on laynes phat article he says to do 6x3 reps 65% 5RM on a power movement at the start of a hypertrophy session. Should I keep this?
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SRorhrbac0808 private msg quote post Address this user
what your referencing is the speed work. Speed work has its place and is great to do. I recommend doing it to start out with, yes.

However, When I got into the program I just skipped the speed work and made it my own thing like I showed you above.
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cassious private msg quote post Address this user
Okay so how does this look.

Monday Upper body power Power

3x5 Tbar row
3x5 BB row
3x5 Pull up
3x5 Flat DB press
3x5 DB shoulder press
3x5 BB curl
3x5 Overhead DB extension
3x5 Weighted ball crunch

Tuesday Lower body Power

3x5 Deadlift
3x5 Romanian deadlift
3x5 Machine hack squat
3x5 Leg extension
3x5 Standing calf raise
3x5 Seated calf raise
3x5 Weighted decline crunch

Thursday Upper body hypertrophy

6x3 65% 5RM Speedwork Tbar row
3x12 DB bent over row
3x12 Incline bench BB shrug
3x12 Pull up

6x3 65% 5RM speedwork Flat DB press
3x12 Incline DB press
3x12 DB lateral raise
3x12 Preacher curl
3x12 Rope pushdown
3x12 Standing BB twist

Friday Lower Body hypertrophy

6x3 65% 5RM Speedwork Deadlift
3x12 Deadlift
3x12 Ham curl
3x12 Machine hack squat
3x12 Leg extension
3x12 Seated calf raise
3x12 Standing calf raise
3x12 Cable crunch
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SRorhrbac0808 private msg quote post Address this user
good god haha.

Okay.

Ima throw in my 2 cents here.

For your Monday workout
It looks great. But throw out either tbar rows or bb rows. Pick one or the other

Tuesday
Throw out your DB Romans.. Your deadlifting that day. That is enough.

Thursday.
Scratch the DB Bent over row, and the incline bb shrugs

Friday.
why are you deciding to not do squats?!?!?!?
Also, i would either do your seppdwork deadlifts or your 3x12 deads. not both.... They should be squats tho


Other then that looks fine.... This is just me and the way I like to train. haha Not for everyone. But if you like that volume, go for it. I have found MUCH better gains with as little as volume as possible


..... My final thought.

If your going to do an exercise. Make sure you have a damn good reason for doing it. Don't do pointless exercises
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KalletSc private msg quote post Address this user
Progressively work on doing bodyweight ones now. When I first started doing pull-ups, I could only do six too. Now I can do 6 pull-ups with 75lbs attached to me. I just did them twice a week and progressively overloaded man.
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cassious private msg quote post Address this user
Monday Upper body power Power

3x5 Tbar row
3x5 Pull up
3x5 Flat DB press
3x5 DB shoulder press
3x5 BB curl
3x5 Overhead DB extension
3x5 Weighted ball crunch

Tuesday Lower body Power

3x5 Deadlift
3x5 Machine hack squat
3x5 Leg extension
3x5 Ham curl
3x5 Standing calf raise
3x5 Weighted decline crunch

Thursday Upper body hypertrophy

6x3 65% 5RM Speedwork Tbar row
3x12 Incline bench BB shrug
3x12 pull up

6x3 65% 5RM speedwork Flat DB press
3x12 Incline DB press
3x12 DB lateral raise
3x12 Preacher curl
3x12 Rope pushdown
3x12 Standing BB twist

Friday Lower Body hypertrophy

6x3 65% 5RM Speedwork squat
3x12 Deadlift
3x12 Ham curl
3x12 Machine hack squat
3x12 Leg extension
3x12 Standing calf raise
3x12 Cable crunch

Ok This look better?

Do you guys think I should do lat pulldowns on hypertrophy day until I get stronger or should I wait until I can do 12 pull ups then start the routine?
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