Workout Routine

Free

PHAT

by Arcspark

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Power Hypertrophy Adaptive Training -- Notes

Power Days Rep Goals 5 = 3 to 5 | 10 = 6 to 10 | 8 = 5 to 8

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

Workouts

1: Upper Body Power Day

bent over row

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

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

bent over row

3×5

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

2×10

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

2×10

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bench press

3×5

dip

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

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

dip

2×10

seated shoulder press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated shoulder press

3×10

curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

curl

3×10

Tricep Pushdown(rope)

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Tricep Pushdown(rope)

3×10

Day 2A: Lower Body Power Day | Day 3: Rest

squat

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

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

squat

3×5

hack squat

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

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

hack squat

2×10

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg extension

2×10

deadlift

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

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

deadlift

3×8

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

2×10

Abs

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

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

Abs

3×10

Day 4: Back and Shoulders Hypertrophy

bent over row

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

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

bent over row

4×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

dumbbell row

2×15

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable Pullover

2×15

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated overhead press

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

face pull

2×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lateral raise

3×15

Day 5A: Lower Body Hypertrophy

squat

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

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

squat

4×10

deadlift

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

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

deadlift

3×10

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

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

hack squat

3×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

leg press

2×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

leg extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

leg curl

2×15

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

lunge

2×15

Day 6: Chest and Arms Hypertrophy | Day 7: Rest

bench press

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

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

bench press

4×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×12

Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Flys

3×15

Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Cable Fly

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

hammer curl

2×15

Spider Curl Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Spider Curl Incline Bench

2×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

overhead triceps extensions

3×12

Tricep Pushdown(rope)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Tricep Pushdown(rope)

2×15

Cable Tricep Kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Cable Tricep Kickback

2×15