Critique Modified PHAT routine

[PumpAHolic]

Monday: Upper Power

• Bench Press 3x3-5
  
  
• Bent-Over Row 3x3-5
  
  
• Seated DB Press 3x6-8
  
  
• Weighted Pullups 3x6-8
  
  
• Barbell Curls 3x6-10
  
  
• Skullcrushers 3x6-10
  

Tuesday: Lower Power

• Squats 3x3-5
  
  
• Leg Press 3x6-10
  
  
• SLDL 3x3-5
  
  
• Leg Curls 3x6-10
  
  
• Standing Calf 3x6-10
  
  
• Seated Calf 3x6-10
  

Wednesday: off (or light cardio)

Thursday: Chest and Back

• Bench Press 3x8-10
  
  
• Incline DB Press 3x10-12
  
  
• Incline Flyes 3x12-15
  
  
• Pec Deck 3x12-15
  
  
• Pullups 3x8-10
  
  
• T-Bar Row 3x10-12
  
  
• Cable Row 3x12-15
  
  
• Close-Grip Pulldowns 3x12-15
  

Firday: Legs

• Squats 3x8-10
  
  
• Leg Press 3x10-12
  
  
• Leg Extensions 3x12-15
  
  
• SLDL 3x8-10
  
  
• Lying Leg Curls 3x10-12
  
  
• Leg Curls 3x12-15
  
  
• Standing Calf 3x10-12
  
  
• Seated Calf 3x12-15
  

Saturday: Delts/Arms

• Seated DB Press 3x10-12
  
  
• Lateral Raises 3x12-15
  
  
• Rear Delt Machine 3x12-15
  
  
• Barbell Curls 3x8-10
  
  
• Incline Curls 3x10-12
  
  
• Concentration Curls 3x12-15
  
  
• Skullcrushers 3x8-10
  
  
• Pushdowns 3x10-12
  
  
• One-Arm Extensions 3x12-15
  

Sunday: off

 

[Eman]

What %RM will you be working in for power vs hypertrophy?

 

[PumpAHolic]

power days: 80-90%
Hyper days: 60-75%

 

[Braaap]

What %RM will you be working in for power vs hypertrophy?

What is %RM?

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[Eman]

What is %RM?

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I was asking him what % of his one rep max he would be working in for the different parts of his program.

Looks like a pretty good program BTW @PumpAHolic

 

[Braaap]

I was asking him what % of his one rep max he would be working in for the different parts of his program.

Looks like a pretty good program BTW @PumpAHolic

Gotcha so hes running 85-90% of his max weight as his max. I'm looking for a progra to follow real soon, i just have lower back issues. So squats are kinda hard for me.

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[Eman]

Gotcha so hes running 85-90% of his max weight as his max. I'm looking for a progra to follow real soon, i just have lower back issues. So squats are kinda hard for me.

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Yep that's pretty much it. Its a good method to try. Using a belt might help you with your back. Doing some light work like hyper extensions might help also, just be careful lol I don't want to recommend something that'll hurt you as I don't know your circumstances.

I like working around 65%-70% on hyper days and i do speed work also.

Heavy days I work around 80-90% and work in the 5 rep and below range.

 

[kalel02]

I recently started a PHAT program and I made a few tweaks due to personal preference. I think your setup looks pretty good personally, good luck with it.

 

[brutus79]

Stupid question time... What is the number after the dash for?


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[Eman]

Stupid question time... What is the number after the dash for?


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It's a range. Like saying twelve to fifteen reps.

 

[Braaap]

Yep that's pretty much it. Its a good method to try. Using a belt might help you with your back. Doing some light work like hyper extensions might help also, just be careful lol I don't want to recommend something that'll hurt you as I don't know your circumstances.

I like working around 65%-70% on hyper days and i do speed work also.

Heavy days I work around 80-90% and work in the 5 rep and below range.

I do weighted hyper extensions already. I'm doing cable dead lifts getting ready to swap to the real deal I just have to ease my way into it.

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