Phat Workout Program Pdf

PHUL workout program consist of 4 workout days 2 of its workout days are for pure strength gain and the remaining 2 are for muscle hypertrophy. The first 2 days of the week are split into upper and lower body power days.

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Each muscle gets worked 2xweek.

Phat workout program pdf. PHUL workout routine is an upperlower split program. Exercise Sets Reps Lower Power Squat 3 - 4 3 - 5 Deadlift 3 - 4 3 - 5 Leg Press 3 - 5 10 - 15 Leg Curl 3 - 4 6 - 10 Calf Exercise choose any exercise 4 6 - 10 Day 4 Exercise Sets Reps Upper Hypertrophy Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12. Day 1 Upper Body Strength Set 1 Set 2 Set 3 Set 4 Bent Over Rows 3 x 3-5 X.

This program is easily accessible even for the beginner lifter. Dumbbell Shoulder Presses 3 x 6-10 X. Lower Body Hypertrophy Day Lower Body Power Exercise speed work.

So much so that we decided to give away my PHAT Power Hypertrophy Adaptive Training program free for all BioLayne members but weve also made it free for anyone who signs up for the BioLayne newsletter. Leg presses 2 sets of 12-15 reps Hypertrophy extension movement. Upload Edit Sign PDF Documents Online.

Squats 6 sets of 3 reps with 65-70 of normal 3-5 rep max Hypertrophy pressing movement. Enter your email below and youll receive my legendary program as a PDF download. In its totality its a hardcore 5 day a week program with a tremendous amount of volume in every workout.

Ad Get the Workout Programs your competitors are already using - Start Now. 3-4 sets of 12-20 repetitions per exercise with a rest time of 1-2 minutes between sets. Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs.

An example of the split would be. Focus on Upper and Lower Body exercises that are compound and accessory. If you are posting a routine critique request make sure you follow the guidelines for including enough detail.

Lunges 3 sets of 8-12 reps Hypertrophy pressing movement. Layne Norton the PHAT workout routine blends power and hypertrophy work making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak. This workout program includes both bodybuilding and powerlifting techniques similar to a PHUL workout to.

Then 3 days of traditional hypertrophy orientated bodybuilding training. The rest of the workout typically looks like that of a bodybuilder. At the end of an article there is a pdf attached to this program.

Leg extensions 3 sets of 15-20 reps. The most important aspect of the phat workout is its workout day split. Upload Edit Sign PDF Documents Online.

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PHAT workout program is one of them which builds both mass and strength effectively. Dips 2 x 6-10 X X. This is followed by a rest day.

Dont Wait - Let GetApp Help You Find The Perfect Software For Your Business Needs. Day 1 and 2 of Training. Each PHAT training session has a specific target group for muscular systems.

The PHAT Power Hypertrophy Adaptive Training workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Ad Single place to edit collaborate store search and audit PDF documents. Ad Single place to edit collaborate store search and audit PDF documents.

Here we split workout days into two upper body exercises and lower body exercises. In this program we will share with you the PHAT workout program. Pull Ups 4 x 6-10 Flat Dumbbell Presses3 x 3-5 X.

Ad Join 10000 Graduates in 50 Countries. Program will be a tough routine for anyone. Ad Join 10000 Graduates in 50 Countries.

There are several dozen forms of the PHAT program but the basic premise is the same.