Workout Routine

Free

Dr. Swole’s Modified PHAT

by holo

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modified again for free weights and extension/curl machine

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

Workouts

UPPER POWER

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
240 sec
2
–
–
4
240 sec
3
–
–
4
240 sec

bench press

3×4

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
240 sec
2
–
–
4
240 sec
3
–
–
4
240 sec

chinup

3×4

dumbbell row

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

dumbbell row

3×8

skull crushers

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

skull crushers

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
240 sec
2
–
–
10
240 sec
3
–
–
10
240 sec
4
–
–
10
240 sec
5
–
–
10
240 sec

lateral raise

5×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
240 sec
2
–
–
10
240 sec
3
–
–
10
240 sec
4
–
–
10
240 sec

calf raise

4×10

LOWER POWER

squat

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

squat

5×4

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
240 sec
2
–
–
4
240 sec
3
–
–
4
240 sec

bulgarian split squat

3×4

hip thrust

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

hip thrust

3×8

leg extension

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

leg extension

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec
3
–
–
8
240 sec
4
–
–
8
240 sec

curl

4×8

REST

REST

Set
Reps
Rest time
1
1
100 sec

REST

1×1

BACK/SHOULDER HYPERTROPHY

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
150 sec
2
–
–
7
150 sec
3
–
–
7
150 sec

seated shoulder press

3×7

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

single arm row

4×8

pullup

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

pullup

3×8

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec

chest supported rows

3×13

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
10
150 sec
3
–
–
10
150 sec
4
–
–
10
150 sec
5
–
–
10
150 sec

upright row

5×10

lateral raise

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

lateral raise

3×10

LOWER HYPERTROPHY

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

squat

4×8

Romanian Deadlift

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

Romanian Deadlift

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec
4
–
–
13
150 sec

bulgarian split squat

4×13

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec
4
–
–
13
150 sec

calf raise

4×13

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec

leg curl

3×13

CHEST/ARM HYPERTROPHY

bench press

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

bench press

3×8

dip

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

dip

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec

incline bench press

3×13

curl

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

curl

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec

triceps extension

3×13

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec

hammer curl

3×13

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
13
150 sec
2
–
–
13
150 sec
3
–
–
13
150 sec

lateral raise

3×13

REST

REST

Set
Reps
Rest time
1
1
100 sec

REST

1×1