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  1. #1
    Registered User BigLad06's Avatar
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    Question Help with PHAT routine

    I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with

    PHAT
    Day 1- Upper Body Power Training
    Bench Press: 5 x 3-5 Main Lift
    Bent over row 3 x 6-8 Main lift
    Military Press 3 x 6-8 Main lift
    Close Grip Pull downs: 3 X 6-10
    Weighted Dips: 3 X 6-10
    Preacher Bar Curls: 3 X 6-10
    Skull Crushers: 3 X 6-10

    Day 2- Lower Body Power Training
    Squats: 5 X 3-5 Main lift
    Deadlifts 3 x 3-5 Main Lift
    Stiff-Legged Deadlifts: 3 X 5-8
    Hack Squats: 3 X 6-10
    Leg Curls: 3 X 6-10
    Leg extensions 3 x 6-10
    Standing Calf Raise: 3 X 6-10
    Day 3- Rest

    Day 4- Back And Shoulders Hypertrophy
    Bent Over Row: 3 X 6-8 Main lift
    Wide Grip Lat pulldown: 3 X 8-12
    Seated Cable Row: 3 X 8-12
    Chest supported Dumbbell Rows: 3 X 12-15
    Lat Biased Pull Downs: 3 X 12-15
    Seated Dumbbell Shoulder Press 3 X 8-12
    Face Pulls 3 X 12-15
    Side Lateral Raises: 3 X 12-15


    Day 5- Chest And Arms Hypertrophy
    Bench Press: 5 X 3-5 Main Lift
    Incline Dumbbell Press: 3 X 8-12
    Hammer Strength Chest Press: 3 X 12-15
    Cable Flyes: 3 X 12-15
    Preacher Curls: 3 X 8-12
    Hammer Curls: 3 X 12-15
    Tricep Katanas: 3 X 8-12
    Cable Press Downs: 3 X 12-15
    Cable Extensions: 3 X 12-15


    Day 6- Leg Hypertrophy Day
    Squats: 5 X 3-5 Main lift
    Romanian Deadlifts: 3 X 8-12
    Hack Squats: 3 X 8-12
    Leg Presses: 3 X 12-15
    Leg curls 3 x 12-15
    Leg Extensions: 3 X 12-15
    Calf Raises: 3 X 12-15

    Day 7- Rest


    For Progressive overload on the main lifts Bench/Squat/Dl/MP/BOW you increase the weight every time you hit the top of the rep goal for every set you increase 2.5 kg. For the accessories you pick a weight where you land somewhere within your rep range with 0-2 RIR.

    As you can see I added the main lifts on Hypertrophy days aswell for some extra streagth training.

    Thanks in advance
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    In the updated version of PHAT layne recommends doing the strength/power exercise for volume work in like the 8-12 hypertrophy range.

    Originally it was 5x3 speed type work.

    If you’re going to follow PHAT I’d suggest following the program as written before tweaking too much.

    The hypertrophy days are high volume so doing the main lifts as heavy strength work again may interfere with your ability to give as much as you need to on those days.
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  3. #3
    Registered User BigLad06's Avatar
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    Question

    Originally Posted by Filmbuff81 View Post
    In the updated version of PHAT layne recommends doing the strength/power exercise for volume work in like the 8-12 hypertrophy range.

    Originally it was 5x3 speed type work.

    If you’re going to follow PHAT I’d suggest following the program as written before tweaking too much.

    The hypertrophy days are high volume so doing the main lifts as heavy strength work again may interfere with your ability to give as much as you need to on those days.
    Just so i understand right are you saying i should be doing the main lifts in the 8 - 12 rep range on hypetrophy days?

    Also from what I have heard PHAT is meant to be altered quite alot since it's far from a coockie cutter program and sort of has to be altered.
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    Originally Posted by BigLad06 View Post
    Also from what I have heard PHAT is meant to be altered quite alot since it's far from a coockie cutter program and sort of has to be altered.
    If you're unsure how to alter it (as you've stated) then you shouldn't until you have a baseline of your response to go off of.
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  5. #5
    Registered User BigLad06's Avatar
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    Originally Posted by TolerantLactose View Post
    If you're unsure how to alter it (as you've stated) then you shouldn't until you have a baseline of your response to go off of.
    Ok i get that, The thing is with the original though I feel like doing 2 sets feels a bit off and I don't really get the muscles going if thats the right way to put it.
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    I think Eric helms has an intermediate phat style template that isn’t stupid ridiculous volume.
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    Registered User BigLad06's Avatar
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    Originally Posted by Filmbuff81 View Post
    In the updated version of PHAT layne recommends doing the strength/power exercise for volume work in like the 8-12 hypertrophy range.

    Originally it was 5x3 speed type work.

    If you’re going to follow PHAT I’d suggest following the program as written before tweaking too much.

    The hypertrophy days are high volume so doing the main lifts as heavy strength work again may interfere with your ability to give as much as you need to on those days.
    I took you're advice and changed the main lifts on hypertrophy days to 3 sets of 8 - 12. Thanks for the tip. But so now after this all i have really changed is volume and some accesories. Is it really neccesary for me to start with the unmodifiied version and build from there since i quite like the volume and excercise selction i have. It's also very similar to other PHAT modified routines i have seen.
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    Registered User BigLad06's Avatar
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    Originally Posted by TAWS6 View Post
    I think Eric helms has an intermediate phat style template that isn’t stupid ridiculous volume.
    I will make sure to check that out to. Altough I'm a bit of a volume junky i definately understand you're concern of this being to much volume so i will check that out!
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    Originally Posted by BigLad06 View Post
    I took you're advice and changed the main lifts on hypertrophy days to 3 sets of 8 - 12. Thanks for the tip. But so now after this all i have really changed is volume and some accesories. Is it really neccesary for me to start with the unmodifiied version and build from there since i quite like the volume and excercise selction i have. It's also very similar to other PHAT modified routines i have seen.
    So run it. Nothing is "really necessary". It's your individualized workout so if you want to do something, you don't need to justify it to anyone else.
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    Registered User BigLad06's Avatar
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    Originally Posted by air2fakie View Post
    So run it. Nothing is "really necessary". It's your individualized workout so if you want to do something, you don't need to justify it to anyone else.
    Ok thank you!
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    Yeah as others have said you can do what you want.

    PHAT is just a pretty tough program and running it with lower volume while you see how you react gives you wiggle room.

    Doing more volume doesn’t automatically mean you’re going to progress more especially if it’s just extra **** volume.

    Eric helms 5 day bodybuilding program is definitely a more sensible program from a fatigue management standpoint.

    But if you feel you’re experienced enough to alter the program then go for it.
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  12. #12
    Registered User BigLad06's Avatar
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    Originally Posted by Filmbuff81 View Post
    Yeah as others have said you can do what you want.

    PHAT is just a pretty tough program and running it with lower volume while you see how you react gives you wiggle room.

    Doing more volume doesn’t automatically mean you’re going to progress more especially if it’s just extra **** volume.

    Eric helms 5 day bodybuilding program is definitely a more sensible program from a fatigue management standpoint.

    But if you feel you’re experienced enough to alter the program then go for it.
    Thank you for the help. I have run programs earlier with similar volume to this so I'm hoping i will handle it pretty well but if not i will decrese.
    Last edited by BigLad06; 05-26-2022 at 08:40 AM.
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