Workout Routine

Free

5day PHAT

by thiagonunes

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amrap set is half working set weight add 5-10lbs to compound after making sets

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday (back/shoulder ht)

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec
4
–
–
5
210 sec
5
–
–
5
210 sec
6
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

chinup

6×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

barbell row

4×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

seated cable row

4×12+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

chest supported rows

3×15+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

lat pulldown

3×20+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

seated shoulder press

4×12+

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20 +
amrap
90 sec

cable lateral raise

4×20+

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15 +
amrap
60 sec

Arnold Press

3×15+

Tuesday (leg ht)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec
4
–
–
5
210 sec
5
–
–
5
210 sec
6
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

squat

6×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

front squat

4×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

leg press

3×15+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20 +
amrap
90 sec

leg extension

4×20+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

romanian deadlift

4×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

leg curl

3×15+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec
5
–
–
15 +
amrap
90 sec

calf raise

5×15+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15 +
amrap
60 sec

bulgarian split squat

3×15+

Wednesday (chest/arms ht)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec
4
–
–
5
210 sec
5
–
–
5
210 sec
6
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

6×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

incline bench press

4×12+

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15 +
amrap
90 sec

dip

4×15+

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

Cable Fly

3×20+

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

preacher curl

4×12+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12 +
amrap
90 sec

skull crushers

4×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

seated incline curl

3×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15 +
amrap
90 sec

tricep pushdown

3×15+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

reverse curl

3×20+

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20 +
amrap
90 sec

cable kickback

3×20+

Friday (upper power)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

pullup

2×10

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

chest supported rows

2×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

dip

2×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec

barbell row

3×5

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated shoulder press

3×10

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

cambered bar curl

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

tricep pushdown

3×10

Saturday (lower power)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
210 sec
2
–
–
5
210 sec
3
–
–
5
210 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

squat

3×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

front squat

2×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

leg extension

2×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

romanian deadlift

3×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

leg curl

2×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

calf raise

2×10