OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training.


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Barbell Bent-Over Rows
30 seconds
Rest
Rest
2 minutes

Set 3: 2 rounds
Weighted Pull-ups
Weighted Pull-ups
30 seconds
Rest
Rest
2 minutes

Set 4: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
2 minutes

Set 5: 2 rounds
Weighted Tricep Dips
Weighted Tricep Dips
30 seconds
Rest
Rest
2 minutes

Set 6: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
30 seconds
Rest
Rest
2 minutes

Set 7: 3 rounds
Skull Crushers
30 seconds
Rest
Rest
2 minutes


Related Workouts

  • Glute Goals
    Glute Goals
    35 mins 20 secs, Intense
  • Hot Buns
    Hot Buns
    41 mins 30 secs, Moderate
  • Glute Focus
    Glute Focus
    46 mins 36 secs, Moderate
  • Stacked Up Top
    Stacked Up Top
    43 minutes, Intense
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense
  • Girly Grit Newbie
    Girly Grit Newbie
    45 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Chest And Back Circuit

Chest And Back Circuit

Intense Ic_time_32x32 36 mins  
Back   Ic_workout_dumbbell_32x32 Barbell, Bench, Pull Up Bar
Meditation & Relaxation

Meditation & Relaxation

Intense Ic_time_32x32 2 mins  
Super Fecta Warm Up (re)

Super Fecta Warm Up (re)

Intense Ic_time_32x32 9 mins  
Day1A Shoulders+Traps+Abs

Day1A Shoulders+Traps+Abs

Moderate Ic_time_32x32 30 mins  
Chest   Ic_workout_dumbbell_32x32 Medicine Ball, Dumbbells, Exercise Ball, Barbells
Pump It Up

Pump It Up

Intense Ic_time_32x32 30 mins  
Chest & Triceps

Chest & Triceps

Intense Ic_time_32x32 17 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell, Bench, Strength Machine

Workout Categories