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1
Monday - Upper Power
2
WorkoutSetsRepsWeight UsedWeight UsedNotes
3
Rows33-5
4
Weighted Pull Ups26-10
5
Rack Chins26-10
6
Bench33-5
7
Weighted Dips26-10
8
Dumbbell Shoulder Press36-10
9
Barbell Curls36-10
10
Skullcrushers36-10
11
Tuesday - Lower Body Power
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WorkoutSetsRepsWeight UsedWeight UsedNotes
13
Squats33-5
14
Hack Squats26-10
15
Leg Extension26-10
16
Romanian Deadlift35-8
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Lying Leg Curls26-10
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Standing Calf Raises36-10
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Seated Calf Raises26-10
20
Thursday - Back/Shoulders
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WorkoutSetsRepsWeight UsedWeight UsedNotes
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Rows63
65-70% of 5 Rep Max. SPEED
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Rack Chins38-12
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Seated Cable Row38-12
25
Incline shrugs212-15
26
Close Grip Pulldowns215-20
27
Dumbbell Shoulder Press38-12
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Upright Rows212-15
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Lateral Raises312-20
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Friday - Lower Body Hyper
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WorkoutSetsRepsWeight UsedWeight UsedNotes
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Squats63
65-70% of 5 Rep Max. SPEED
33
Hack Squats38-12
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Leg Press212-15
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Leg Extension315-20
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Romanian Dead Lifts38-12
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Lying Leg Curl212-15
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Seated Leg Curl215-20
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Standing Calf Raises410-15
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Seated Calf Raises315-20
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Saturday - Chest & Arms
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WorkoutSetsRepsWeight UsedWeight UsedNotes
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Dumbbell Press63
65-70% of 5 Rep Max. SPEED
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Incline Dumbbell Press38-12
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Hammer Str Chest Press312-15
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Chest Flyes215-20
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Preacher Curls38-12
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Dumbbell Concentration Curls212-15
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Spider Curls215-20
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Seated Tricep Extension38-12
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Tricep Press with Rope212-15
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Cable Kick Backs215-20
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Week 1