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PHAT Training Overview:

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Day 1: Upper Body Power Day

    Pulling Power Movement: Bent over or Pendlay rows
    3 sets of 3-5 reps
    Assistance Pulling movement: Weighted Pull ups
    2 sets of 6-10 reps
    Auxiliary Pulling movement: Rack chins
    2 sets of 6-10 reps
    Pressing Power Movement: Flat dumbbell presses
    3 sets of 3-5 reps
    Assistance pressing movement: Weighted dips
    2 sets of 6-10 reps
    Assistance pressing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps
    Auxiliary curling movement: Cambered bar curls
    3 sets of 6-10 reps
    Auxiliary extension movement: Skull crushers
    3 sets of 6-10 reps

Day 2: Lower Body Power Day

    Pressing Power Movement: Squats
    3 sets of 3-5 reps
    Assistance pressing movement: Hack Squats
    2 sets of 6-10 reps
    Assistance extension movement: Leg extensions
    2 sets of 6-10 reps
    Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps
    Assistance pulling/curling movement: Glute ham raises or lying leg curls
    2 sets of 6-10 reps
    Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps
    Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

    Pulling Power Exercise speed work: Bent over or Pendlay rows
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    Hypertrophy pulling movement: Rack chins
    3 sets of 8-12 reps
    Hypertrophy pulling movement: Seated cable row
    3 sets of 8-12 reps
    Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
    2 sets of 12-15 reps
    Hypertrophy pulling movement: Close grip pulldowns
    2 sets of 15-20 reps
    Hypertrophy shoulder movement: Seated dumbbell presses
    3 sets of 8-12 reps
    Hypertrophy shoulder movement: Upright rows
    2 sets of 12-15 reps
    Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
    3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

    Lower Body Power Exercise speed work: Squats
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    Hypertrophy pressing movement: Hack squats
    3 sets of 8-12 reps
    Hypertrophy pressing movement: Leg presses
    2 sets of 12-15 reps
    Hypertrophy extension movement: Leg extensions
    3 sets of 15-20 reps
    Hypertrophy pulling movement: Romanian deadlifts
    3 sets of 8-12 reps
    Hypertrophy curling movement: Lying leg curls
    2 sets of 12-15 reps
    Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps
    Hypertrophy calf movement: Donkey calf raises
    4 sets of 10-15 reps
    Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

    Pressing Power Exercise speed work:
    Flat dumbbell presses
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    Hypertrophy pressing movement: Incline dumbbell presses
    3 sets of 8-12 reps
    Hypertrophy pressing movement: Hammer strength chest press
    3 sets of 12-15 reps
    Hypertrophy fly movement: Incline cable flyes
    2 sets of 15-20 reps
    Hypertrophy curling exercise: Cambered bar preacher curls
    3 sets of 8-12 reps
    Hypertrophy curling exercise: Dumbbell concentration curls
    2 sets of 12-15 reps
    Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
    2 sets of 15-20 reps
    Hypertrophy extension exercise: Seated tricep extension with cambered bar
    3 sets of 8-12 reps
    Hypertrophy extension exercise: Cable pressdowns with rope attachment
    2 sets of 12-15 reps
    Hypertrophy extension exercise: Cable kickbacks
    2 sets of 15-20 reps

Paskutinį kartą taisė Volframas (2014-05-08 13:51)