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PHAT upper body routine. Help Please!!!!9446

Dionebowman private msg quote post Address this user
Hi guys! I have been reading about this plan and it sounds great. Here is a rough template of my upper body days. Does it look ok as a plan? ( I am a female by the way)
Upper Body Power Day
Date:____________________________________
Exercise Benchmark Weights used: Set x reps
Pulling power move: Bent over Barbell Row 3 sets of 3-5 reps
Assistance pulling movement: Pull-ups 2 sets of 6-10 reps
Auxiliary Pulling movement:
Hammerstrength High Row machine 2 sets of 6-10 reps
Auxiliary pulling movement:
Rack chins 2 sets of 6-10
Pressing power movement:
Flat Bench press 3 sets of 3-5 reps
Pressing move:
Incline bench press barbell 3 sets of 3-5 reps
Assistance Pressing movement:
Tricep dip machine 2 sets of 6-10 reps
Assistance pressing movement:
Seated dumbbell shoulder press 3 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

Notes/Comment


Back and Shoulders Hypertrophy Day Date:______________
Exercise Benchmark sets Weights used: Sets x reps
Pulling power exercise:
Bent over rows 6 sets of 3 reps with 65- 70 % of normal 3-5 rep max
Hypertrophy Pulling movement: Wide grip lat pull down 3 sets of 8-12
Hypertrophy pulling movement: T bar row 2 sets of 12 -15
( 3 sets of 8-10)
Hypertrophy pulling movement:
Pull ups 3 sets of 8
Hyper trophy pulling movement: high row 3 sets of 8
Hypertrophy pulling movement : low row 3 sets of 8
Hypertrophy shoulder: seated dumbbell presses 3 sets of 8
Hypertrophy shoulder movement: Upright row 2 sets of 12-15
( 3 sets of 8-12)
Hypertrophy shoulder movement: side lateral raises 3 sets of 12 – 20
(3 sets of 8)
Hypertrophy shoulder movement: Rear Delt flye 2 sets of 15
(3 sets of )
Hypertrophy shoulder movement: military press 3 sets of 8
Chest and Arms Hypertrophy Day Date:__________________
Exercise Benchmark Weights used Sets x Reps
Pressing power exercise speed work: Barbell Chest press 6 sets of 3 reps with65-70 % of normal 3-5 rep max
Hypertrophy pressing movement :
Incline chest press 3 sets of 8-12 reps
Hypertrophy pressing movement: hammer strength chest press 3 sets of 12-15
( 3 sets of 8)
Hypertrophy fly movement:
Flat dumbbell flye 3 sets of 8
Hypertrophy fly movement:
Incline dumbbell flye 2 sets of 12-15
(3 sets of 8)
Hypertrophy curling exercises: preacher curls 3 sets of 8-12
Hypertrophy curling exercise:
Alternating dumbbell curls 3 sets of 8
Hypertrophy curling exercise
: spider curls 2 sets of 12-15
(3 sets of 8)
Hypertrophy extension exercise:
Seated Tricep extension 3 sets of 8-12
Hypertrophy extension exercise : triceps press down with rope attachment 2 sets of 12-15
(3 sets of 8)
Hypertrophy extension exercise:
Tricep dumbbell kickback 3 sets of 8

Comments/notes
Post 1 IP   flag post
GGBro private msg quote post Address this user
Good job choosing PHAT, I love it. Its a rough routine at first but extra props for being a girl and going at it.

My only note would be that on hyper days I dont like doing the 6 sets of 3-5. It looks like you are doing Laynes PHAT routine from this site that I use too. I started out doing 6 sets of 3-5 but I wasnt getting the results I wanted so I switched it up to 4 sets of 8-12. Only a slight change on an otherwise solid routine.
Post 2 IP   flag post
Dionebowman private msg quote post Address this user
Thank you. I plan on starting in the next 4 weeks. Right now my training partner and I are doing 5 x 5 sets. I am seeing growth in size and strength but we have been doing this program for a while . I always like to plan ahead and research.
Post 3 IP   flag post
shannowman private msg quote post Address this user
I personally think the 6 sets of 3-5 are highly beneficial for rehearsing proper form, making adjustments and building explosive power. It doesn't take much time at all for the benefits it brings to your major lifts.
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