FourOneDeuxFitt
Member
I’m starting a new training program based off of the PHAT training program. I will also be incorporating some training exercises and techniques from John Meadows and Jordan Peters as well. Goal is to gain lean mass gradually. I’m not in it for the sprint just running the marathon for the time being. That may change in the future. Ultimately I would like to do my first show in the next year. I know I have a lot of work to do but this is what I love and I definitely possess the discipline and look forward to feedback and constructive criticism. Program layout is as follows:
Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Active Rest (Cardio/Abs)
Thursday: Back and Shoulders Hypertrophy
Friday: Lower Body Hypertrophy
Saturday: Chest and Arms Hypertrophy
Sunday: Active Rest Day (Cardio/Abs)
I haven’t worked out diet completely yet but I’m going to keep protein around 1.5/lb of body weight, carbs probably around 300g on training days and about half that on active rest days. Fats about .75-1/kn of body weight. I know this is a lot of trial and error this is merely a starting point.
Also I ride about 10 miles total on bicycle to and from work daily so Cardio isn’t a huge priority for me. I’ve been doing this for a few weeks now and have leaned out a good bit from it so far. I may even skip cardio on active rest days to be honest. Again I’ll evaluate and look for opinions as well. I have an active job and on a normal day my phone tells me I walk at least 10,000 steps as a minimum. Normally it’s more.
First few training days I used to assess my strength on the power days because honestly it’s been awhile since I’ve came close to any type of max whatsoever. Also have been having issues with my right knee feels like I pretty solid strain possibly even a slight tear in my lateral meniscus so the power lower body day was skipped but I eased back into legs on the hypertrophy day..
Anyways here’s the first week up to this morning.
•MONDAY 11/27/2017•
UPPER BODY POWER
Upper Body Power DayPulling Power Movement: Barbell Rows
| 3 sets of 3-5 reps
95x6, 95x6, 135x5, 155x5, 185x6, 205x5
Assistance Pulling movement
ull Ups (BW&Assisted)
| 2 sets of 6-10 reps
BWx5, (-24)x6+1
Auxiliary Pulling movement:One Arm Seated Cable Low Row
| 2 sets of 6-10 reps
30x10, 40x10, 50x7
Pressing Power Movement:Incline dumbbell presses
| 3 sets of 3-5 reps
40x8, 40x8, 80x5, 90x5, 100x5, 105x3
Assistance pressing movement
ecline Barbell Bench
| 2 sets of 6-10 reps
135x10, 155x10, 185x5 drop 135x5
Assistance pressing movement:Seated dumbbell shoulder presses
| 3 sets of 6-10 reps
50x9, 50x8, 50x6
Auxiliary curling movement: Incline Dumbbell Curls
| 3 sets of 6-10 reps
25x10, 25x8, 25x6
Auxiliary extension movement:V Bar Pushdowns
| 3 sets of 6-10 reps
100x10, 110x10, 120x10, 130x8 pause 3
•TUESDAY 11/28/2017•
LOWER BODY POWER
-SKIPPED DUE TO KNEE PAIN
•WEDNESDAY 11/29/2017 •
ACTIVE REST DAY
(Abs and Cardio 25min)
•THURSDAY 11/30/2017•
BACK AND SHOULDERS HYPERTROPHY
Pulling Power Exercise Volume Work:Bent Over Row
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
95x8, 95x8, 175x10, 175x10, 175x10, 175x10(last rep was shitty)
Hypertrophy pulling movement:Assisted Pull Ups
| 3 sets of 8-12 reps
(-42)x8, (-54)x6,(-66)x6, (-78)x6
Hypertrophy pulling movement:One Arm Cable Row
| 3 sets of 8-12 reps
30x12x 40x10x 40x8
Hypertrophy pulling movement:Chest Supported T Bar Rows
| 2 sets of 12-15 reps
45x12, 65x12, 80x10+2 (do these before single arm rows)
Hypertrophy pulling movement:Close grip pulldowns
| 2 sets of 15-20 reps
120x14, 105x13
Hypertrophy shoulder movement:Seated dumbbell presses
| 3 sets of 8-12 reps
25x12, 50x12, 55x9, 55x7 drop 3x4
Hypertrophy shoulder movementumbbell Laterals
| 2 sets of 12-15 reps
15x17, 15x11 drop 10x6
Hypertrophy shoulder movement:Rear Delts Cables
| 3 sets of 12-20 reps
12.5x12, 10x12, 7.5x12
•FRIDAY 12/1/2017•
LOWER BODY HYPERTROPHY
Lower Body Power Exercise Volume Work: Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x10, 135x10, 155x10, 175x10, 195x9, 195x9
Hypertrophy pressing movement: Hack squats
| 3 sets of 8-12 reps
90x10, 140x12, 160x12, 180x12
Hypertrophy pressing movement:Single Leg Press Machine
| 2 sets of 12-15 reps
60x15x, 100x15, 140x15
Hypertrophy extension movement:Leg extensions
| 3 sets of 15-20 reps
85x15, 85x15, 85x14
Hypertrophy pulling movement:Romanian deadlifts
| 3 sets of 8-12 reps
80x15x 95x10, 100x7
Hypertrophy curling movement:Lying leg curls
| 2 sets of 12-15 reps
65x14, 65x11+2
Hypertrophy curling movement:Seated leg curls
| 2 sets of 15-20 reps
55x17, 55x15+5
Hypertrophy calf movement: Donkey calf raises
|. 4 sets of 10-15 reps
130x15, 130x15, 150x15, 150x13
Hypertrophy calf movement: Seated calf raises.
|. 3 sets of 15-20 reps
**RAN OUT OF TIME FOR WORK**
I look forward to feedback. Whole point of this thread is to get some constructive criticism I’m sure good and bad and make adjustments to maximize the outcome. Thanks guys.
Stats
6’2
215ish
27yr old
Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Active Rest (Cardio/Abs)
Thursday: Back and Shoulders Hypertrophy
Friday: Lower Body Hypertrophy
Saturday: Chest and Arms Hypertrophy
Sunday: Active Rest Day (Cardio/Abs)
I haven’t worked out diet completely yet but I’m going to keep protein around 1.5/lb of body weight, carbs probably around 300g on training days and about half that on active rest days. Fats about .75-1/kn of body weight. I know this is a lot of trial and error this is merely a starting point.
Also I ride about 10 miles total on bicycle to and from work daily so Cardio isn’t a huge priority for me. I’ve been doing this for a few weeks now and have leaned out a good bit from it so far. I may even skip cardio on active rest days to be honest. Again I’ll evaluate and look for opinions as well. I have an active job and on a normal day my phone tells me I walk at least 10,000 steps as a minimum. Normally it’s more.
First few training days I used to assess my strength on the power days because honestly it’s been awhile since I’ve came close to any type of max whatsoever. Also have been having issues with my right knee feels like I pretty solid strain possibly even a slight tear in my lateral meniscus so the power lower body day was skipped but I eased back into legs on the hypertrophy day..
Anyways here’s the first week up to this morning.
•MONDAY 11/27/2017•
UPPER BODY POWER
Upper Body Power DayPulling Power Movement: Barbell Rows
| 3 sets of 3-5 reps
95x6, 95x6, 135x5, 155x5, 185x6, 205x5
Assistance Pulling movement
ull Ups (BW&Assisted)| 2 sets of 6-10 reps
BWx5, (-24)x6+1
Auxiliary Pulling movement:One Arm Seated Cable Low Row
| 2 sets of 6-10 reps
30x10, 40x10, 50x7
Pressing Power Movement:Incline dumbbell presses
| 3 sets of 3-5 reps
40x8, 40x8, 80x5, 90x5, 100x5, 105x3
Assistance pressing movement
ecline Barbell Bench| 2 sets of 6-10 reps
135x10, 155x10, 185x5 drop 135x5
Assistance pressing movement:Seated dumbbell shoulder presses
| 3 sets of 6-10 reps
50x9, 50x8, 50x6
Auxiliary curling movement: Incline Dumbbell Curls
| 3 sets of 6-10 reps
25x10, 25x8, 25x6
Auxiliary extension movement:V Bar Pushdowns
| 3 sets of 6-10 reps
100x10, 110x10, 120x10, 130x8 pause 3
•TUESDAY 11/28/2017•
LOWER BODY POWER
-SKIPPED DUE TO KNEE PAIN
•WEDNESDAY 11/29/2017 •
ACTIVE REST DAY
(Abs and Cardio 25min)
•THURSDAY 11/30/2017•
BACK AND SHOULDERS HYPERTROPHY
Pulling Power Exercise Volume Work:Bent Over Row
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
95x8, 95x8, 175x10, 175x10, 175x10, 175x10(last rep was shitty)
Hypertrophy pulling movement:Assisted Pull Ups
| 3 sets of 8-12 reps
(-42)x8, (-54)x6,(-66)x6, (-78)x6
Hypertrophy pulling movement:One Arm Cable Row
| 3 sets of 8-12 reps
30x12x 40x10x 40x8
Hypertrophy pulling movement:Chest Supported T Bar Rows
| 2 sets of 12-15 reps
45x12, 65x12, 80x10+2 (do these before single arm rows)
Hypertrophy pulling movement:Close grip pulldowns
| 2 sets of 15-20 reps
120x14, 105x13
Hypertrophy shoulder movement:Seated dumbbell presses
| 3 sets of 8-12 reps
25x12, 50x12, 55x9, 55x7 drop 3x4
Hypertrophy shoulder movement
umbbell Laterals| 2 sets of 12-15 reps
15x17, 15x11 drop 10x6
Hypertrophy shoulder movement:Rear Delts Cables
| 3 sets of 12-20 reps
12.5x12, 10x12, 7.5x12
•FRIDAY 12/1/2017•
LOWER BODY HYPERTROPHY
Lower Body Power Exercise Volume Work: Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x10, 135x10, 155x10, 175x10, 195x9, 195x9
Hypertrophy pressing movement: Hack squats
| 3 sets of 8-12 reps
90x10, 140x12, 160x12, 180x12
Hypertrophy pressing movement:Single Leg Press Machine
| 2 sets of 12-15 reps
60x15x, 100x15, 140x15
Hypertrophy extension movement:Leg extensions
| 3 sets of 15-20 reps
85x15, 85x15, 85x14
Hypertrophy pulling movement:Romanian deadlifts
| 3 sets of 8-12 reps
80x15x 95x10, 100x7
Hypertrophy curling movement:Lying leg curls
| 2 sets of 12-15 reps
65x14, 65x11+2
Hypertrophy curling movement:Seated leg curls
| 2 sets of 15-20 reps
55x17, 55x15+5
Hypertrophy calf movement: Donkey calf raises
|. 4 sets of 10-15 reps
130x15, 130x15, 150x15, 150x13
Hypertrophy calf movement: Seated calf raises.
|. 3 sets of 15-20 reps
**RAN OUT OF TIME FOR WORK**
I look forward to feedback. Whole point of this thread is to get some constructive criticism I’m sure good and bad and make adjustments to maximize the outcome. Thanks guys.
Stats
6’2
215ish
27yr old
