fitness/phat.md

   1 ---
   2 title: Phat
   3 category: Fitness
   4 layout: 2017/sheet
   5 updated: 2017-08-30
   6 ---
   7
   8 ### Day 1: Upper Body Power
   9
  10 | Purpose           | Movement                         | Sets x Reps |
  11 | ----              | ----                             | ----        |
  12 | Pull: power       | Bent over / Pendlay rows         | 3 x 3-5     |
  13 | Pull: assistance  | Weighted Pull ups                | 2 x 6-10    |
  14 | Pull: auxiliary   | Rack chins                       | 2 x 6-10    |
  15 | ----              | ----                             | ----        |
  16 | Press: power      | Flat dumbbell presses            | 3 x 3-5     |
  17 | Press: assistance | Weighted dips                    | 2 x 6-10    |
  18 | Press: assistance | Seated dumbbell shoulder presses | 3 x 6-10    |
  19 | ----              | ----                             | ----        |
  20 | Aux: curling      | Cambered bar curls               | 3 x 6-10    |
  21 | Aux: extension    | Skull crushers                   | 3 x 6-10    |
  22 {: .-headers}
  23
  24 ### Day 2: Lower Body Power
  25
  26 | Purpose                 | Movement                            | Sets x Reps |
  27 | ----                    | ----                                | ----        |
  28 | Press: Power            | Squats                              | 3 x 3-5     |
  29 | Press: Assistance       | Hack Squats                         | 2 x 6-10    |
  30 | ----                    | ----                                | ----        |
  31 | Ext: Assistance         | Leg extensions                      | 2 x 6-10    |
  32 | ----                    | ----                                | ----        |
  33 | Pull: Assistance        | Stiff legged deadlifts              | 3 x 5-8     |
  34 | Pull: Assistance (curl) | Glute ham raises or lying leg curls | 2 x 6-10    |
  35 | ----                    | ----                                | ----        |
  36 | Aux: calf               | Standing calf raise                 | 3 x 6-10    |
  37 | Aux: calf               | Seated calf raise                   | 2 x 6-10    |
  38 {: .-headers}
  39
  40 ### Day 4: Upper Body Hypertrophy
  41
  42 | Purpose          | Movement                                     | Sets x Reps |
  43 | ----             | ----                                         | ----        |
  44 | Pull: speed work | Bent over / Pendlay rows                     | 6 x 3       |
  45 | ----             | ----                                         | ----        |
  46 | Pull             | Rack chins                                   | 3 x 8-12    |
  47 | Pull             | Seated cable row                             | 3 x 8-12    |
  48 | Pull             | Dumbbell rows / shrugs against incline bench | 2 x 12-15   |
  49 | Pull             | Close grip pulldowns                         | 2 x 15-20   |
  50 | ----             | ----                                         | ----        |
  51 | Shoulder         | Seated dumbbell presses                      | 3 x 8-12    |
  52 | Shoulder         | Upright rows                                 | 2 x 12-15   |
  53 | Shoulder         | Side lateral raises with dumbbells or cables | 3 x 12-20   |
  54 {: .-headers}
  55
  56 Speed work: with 65-70% of normal 3-5 rep max
  57
  58 ### Day 5: Lower Body Hypertrophy
  59
  60 | Purpose          | Movement           | Sets x Reps |
  61 | ----             | ----               | ----        |
  62 | Legs: speed work | Squats             | 6 x 3       |
  63 | ----             | ----               | ----        |
  64 | Press            | Hack squats        | 3 x 8-12    |
  65 | Press            | Leg presses        | 2 x 12-15   |
  66 | Extension        | Leg extensions     | 3 x 15-20   |
  67 | ----             | ----               | ----        |
  68 | Pull             | Romanian deadlifts | 3 x 8-12    |
  69 | Pull/curling     | Lying leg curls    | 2 x 12-15   |
  70 | Pull/curling     | Seated leg curls   | 2 x 15-20   |
  71 | ----             | ----               | ----        |
  72 | Calf             | Donkey calf raises | 4 x 10-15   |
  73 | Calf             | Seated calf raises | 3 x 15-20   |
  74 {: .-headers}
  75
  76 ### Day 6: Chest/Arms Hypertrophy
  77
  78 | Purpose           | Movement                                  | Sets x Reps |
  79 | ----              | ----                                      | ----        |
  80 | Press: speed work | Flat dumbbell presses                     | 6 x 3       |
  81 | Press             | Incline dumbbell presses                  | 3 x 8-12    |
  82 | Press             | Hammer strength chest press               | 3 x 12-15   |
  83 | Fly               | Incline cable flyes                       | 2 x 15-20   |
  84 | ----              | ----                                      | ----        |
  85 | Curl              | Cambered bar preacher curls               | 3 x 8-12    |
  86 | Curl              | Dumbbell concentration curls              | 2 x 12-15   |
  87 | Curl              | Spider curls against incline bench        | 2 x 15-20   |
  88 | ----              | ----                                      | ----        |
  89 | Extension         | Seated tricep extension with cambered bar | 3 x 8-12    |
  90 | Extension         | Cable pressdowns with rope attachment     | 2 x 12-15   |
  91 | Extension         | Cable kickbacks                           | 2 x 15-20   |
  92 {: .-headers}