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PHAT in 4 Days7911

gymguy6969 private msg quote post Address this user
Hi guys,

I'm looking to do Layne Norton's PHAT routine, but i'm only interested in training 4 times a week. 5 is a bit much for me and I do cardio on 2 of my off days. How could I set up the program to be done in 4 days ?

I figured the most logical way would be as follows:

Upper Power
Lower Power
off
Upper Hypertrophy
Lower Hypertrophy
off
off

I am just skeptical as to what my Upper Hypertrophy day would consist of as it would be hard to fit in all of that volume in one day.. any ideas?
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NorIda private msg quote post Address this user
It's certainly doable in 4 days
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JJ3065 private msg quote post Address this user
yes yes most doable indeed
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gymguy6969 private msg quote post Address this user
Can you guys be a bit more specific.. How would I set up the upper hypertrophy day?
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JJ3065 private msg quote post Address this user
the same as your power, but lift for hypertrophy
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gymguy6969 private msg quote post Address this user
Well, for power on Layne Norton's template all of the lifts are pretty much in the hyp. range anyway except for bench and rows which are 3x5.. so

Bent over rows 3x5
Pulls up 2x6-10
Rack chins 2x6-10
Db press 3x5
Weighted Dips 2x6-10
Db Shoulder Press 3x10
Curls 3x10
Skulls 3x10

so for the hyp day, the main differnece would be rows would be at 3x10 and db press also.. which isnt a huge difference
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JJ3065 private msg quote post Address this user
I think you're reading into it wrong. I always thought of it as; a weight you can lift at least 6 reps but no more than 10.
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gymguy6969 private msg quote post Address this user
I think its open for doing as you wish
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JJ3065 private msg quote post Address this user
so then your question is...
Post 9 IP   flag post
gymguy6969 private msg quote post Address this user
I need a mmore specific way to set up the hyp upper day
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JJ3065 private msg quote post Address this user
Quote:
Originally Posted by gymguy6969
I think its open for doing as you wish
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JJ3065 private msg quote post Address this user
I wouldn't do shoulders on that day, move that shit to leg day
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