Workout Routine

PHAT

by Jaimechad

Workouts

Upper Power Day

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
5
180 sec
2
90% 1RM
5
180 sec
3
90% 1RM
5
180 sec

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

bent over row

3 sets

pullup

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

pullup

2 sets

Rack chin

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec

Rack chin

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
5
180 sec
2
90% 1RM
5
180 sec
3
90% 1RM
5
180 sec

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

bench press

3 sets

Handstand Pushup

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec

Handstand Pushup

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
180 sec
2
75% 1RM
10
180 sec
3
75% 1RM
10
180 sec

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

seated shoulder press

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

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

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

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

skull crushers

3 sets

Lower Power Day

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
5
180 sec
2
90% 1RM
5
180 sec
3
90% 1RM
5
180 sec

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

squat

3 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec

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

hack squat

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec

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

bulgarian split squat

2 sets

Stiff legged deadlifts

Set
Intensity
Weight
Reps
Rest time
1
81% 1RM
8
180 sec
2
81% 1RM
8
180 sec
3
81% 1RM
8
180 sec

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

Stiff legged deadlifts

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec

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

hip thrust

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
90 sec
2
75% 1RM
10
90 sec
3
75% 1RM
10
90 sec

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

calf raise

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
90 sec
2
75% 1RM
10
90 sec

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

Seated Calf Raise

2 sets

Back and Shoulder Hypertrophy Day

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
3
60 sec
2
65% 1RM
3
60 sec
3
65% 1RM
3
60 sec
4
65% 1RM
3
60 sec
5
65% 1RM
3
60 sec
6
65% 1RM
3
60 sec

bent over row

6 sets

Underhand barbell row

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

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

Underhand barbell row

3 sets

Rack chin

Set
Intensity
Weight
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

Rack chin

3 sets

Dumbbell Row on Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

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

Dumbbell Row on Incline Bench

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
90 sec
2
60% 1RM
20
90 sec

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

pullovers

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

seated shoulder press

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
90 sec
2
67% 1RM
15
90 sec

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

upright row

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
90 sec
2
60% 1RM
20
90 sec
3
60% 1RM
20
90 sec

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

lateral raise

3 sets

Lower Hypertrophy Day

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
3
60 sec
2
65% 1RM
3
60 sec
3
65% 1RM
3
60 sec
4
65% 1RM
3
60 sec
5
65% 1RM
3
60 sec
6
65% 1RM
3
60 sec

squat

6 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

hack squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
90 sec
2
67% 1RM
15
90 sec

bulgarian split squat

2 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
90 sec
2
60% 1RM
20
90 sec
3
60% 1RM
20
90 sec

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

step-up

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

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

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
90 sec
2
67% 1RM
15
90 sec

hip thrust

2 sets

hip bridges

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec

hip bridges

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
60 sec
2
67% 1RM
15
60 sec
3
67% 1RM
15
60 sec
4
67% 1RM
15
60 sec

calf raise

4 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
60 sec
2
60% 1RM
20
60 sec
3
60% 1RM
20
60 sec

Seated Calf Raise

3 sets

Chest and Arm Hypertrophy Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
3
60 sec
2
65% 1RM
3
60 sec
3
65% 1RM
3
60 sec
4
65% 1RM
3
60 sec
5
65% 1RM
3
60 sec
6
65% 1RM
3
60 sec

bench press

6 sets

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

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

Incline Dumbbell Press

3 sets

Decline dumbbell bench press

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
90 sec
2
67% 1RM
15
90 sec
3
67% 1RM
15
90 sec

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

Decline dumbbell bench press

3 sets

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
90 sec
2
60% 1RM
20
90 sec

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

Dumbbell Fly

2 sets

dumbbell preacher curl

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

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

dumbbell preacher curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
90 sec
2
67% 1RM
15
90 sec

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

concentration curl

2 sets

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
90 sec
2
60% 1RM
20
90 sec

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

Spider Curl

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
12
90 sec
2
71% 1RM
12
90 sec
3
71% 1RM
12
90 sec

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

skull crushers

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
15
90 sec
2
67% 1RM
15
90 sec

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

triceps extension

2 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
20
90 sec
2
60% 1RM
20
90 sec

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

triceps kickback

2 sets

Lower Body Power GYM

squat

Set
Intensity
Weight
Reps
Rest time
1
93% 1RM
5
180 sec
2
93% 1RM
5
180 sec
3
93% 1RM
5
180 sec

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

squat

3 sets