Workout Routine

5day PHAT

by thiagonunes

amrap set is half working set weight add 5-10lbs to compound after making sets

Workouts

Monday (back/shoulder ht)

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec
4
–
–
5
210 sec
5
–
–
5
210 sec
6
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

chinup

6 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

barbell row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

seated cable row

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

chest supported rows

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

lat pulldown

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

seated shoulder press

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20 +
amrap
90 sec

cable lateral raise

4 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15 +
amrap
60 sec

Arnold Press

3 sets

Tuesday (leg ht)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec
4
–
–
5
210 sec
5
–
–
5
210 sec
6
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

squat

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

front squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20 +
amrap
90 sec

leg extension

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

romanian deadlift

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

leg curl

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15 +
amrap
90 sec

calf raise

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15 +
amrap
60 sec

bulgarian split squat

3 sets

Wednesday (chest/arms ht)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec
4
–
–
5
210 sec
5
–
–
5
210 sec
6
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

incline bench press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15 +
amrap
90 sec

dip

4 sets

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

Cable Fly

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

preacher curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

skull crushers

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

seated incline curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

tricep pushdown

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

reverse curl

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

cable kickback

3 sets

Friday (upper power)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

pullup

2 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

chest supported rows

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

dip

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec

barbell row

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated shoulder press

3 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

cambered bar curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

tricep pushdown

3 sets

Saturday (lower power)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

squat

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

front squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

leg extension

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

romanian deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

leg curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

calf raise

2 sets