Workout Routine

Dr. Swole’s Modified PHAT

by holo

modified again for free weights and extension/curl machine

Workouts

UPPER POWER

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

240 sec

2

–

–

4

240 sec

3

–

–

4

240 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

240 sec

2

–

–

4

240 sec

3

–

–

4

240 sec

dumbbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

240 sec

2

–

–

8

240 sec

3

–

–

8

240 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

240 sec

2

–

–

8

240 sec

3

–

–

8

240 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

240 sec

2

–

–

10

240 sec

3

–

–

10

240 sec

4

–

–

10

240 sec

5

–

–

10

240 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

240 sec

2

–

–

10

240 sec

3

–

–

10

240 sec

4

–

–

10

240 sec

LOWER POWER

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

240 sec

2

–

–

4

240 sec

3

–

–

4

240 sec

4

–

–

4

240 sec

5

–

–

4

240 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

4

240 sec

2

–

–

4

240 sec

3

–

–

4

240 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

240 sec

2

–

–

8

240 sec

3

–

–

8

240 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

240 sec

2

–

–

8

240 sec

3

–

–

8

240 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

240 sec

2

–

–

8

240 sec

3

–

–

8

240 sec

4

–

–

8

240 sec

REST

REST

Set

Intensity

Weight

Reps

Rest time

1

1

100 sec

BACK/SHOULDER HYPERTROPHY

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

7

150 sec

2

–

–

7

150 sec

3

–

–

7

150 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

pullup

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

upright row

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

4

–

–

10

150 sec

5

–

–

10

150 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

LOWER HYPERTROPHY

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

4

–

–

8

150 sec

Romanian Deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

4

–

–

13

150 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

4

–

–

13

150 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

CHEST/ARM HYPERTROPHY

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

150 sec

2

–

–

8

150 sec

3

–

–

8

150 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

150 sec

2

–

–

10

150 sec

3

–

–

10

150 sec

triceps extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

13

150 sec

2

–

–

13

150 sec

3

–

–

13

150 sec

REST

REST

Set

Intensity

Weight

Reps

Rest time

1

1

100 sec