Workout Routine

Free

PHAT

by Jaimechad

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

Workouts

Upper Power Day

bent over row

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
5
180 sec
2
90% 1RM
135 lbs
5
180 sec
3
90% 1RM
135 lbs
5
180 sec

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

bent over row

3×5

pullup

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

pullup

2×10

Rack chin

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec

Rack chin

2×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
5
180 sec
2
90% 1RM
135 lbs
5
180 sec
3
90% 1RM
135 lbs
5
180 sec

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

bench press

3×5

Handstand Pushup

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec

Handstand Pushup

2×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
180 sec
2
75% 1RM
19 lbs
10
180 sec
3
75% 1RM
19 lbs
10
180 sec

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

seated shoulder press

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec
3
75% 1RM
19 lbs
10
120 sec

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

hammer curl

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec
3
75% 1RM
19 lbs
10
120 sec

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

skull crushers

3×10

Lower Power Day

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
5
180 sec
2
90% 1RM
135 lbs
5
180 sec
3
90% 1RM
135 lbs
5
180 sec

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

squat

3×5

hack squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
120 sec
2
75% 1RM
115 lbs
10
120 sec

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

hack squat

2×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec

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

bulgarian split squat

2×10

Stiff legged deadlifts

Set
Intensity
Weight
Reps
Rest time
1
81% 1RM
120 lbs
8
180 sec
2
81% 1RM
120 lbs
8
180 sec
3
81% 1RM
120 lbs
8
180 sec

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

Stiff legged deadlifts

3×8

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
120 sec
2
75% 1RM
115 lbs
10
120 sec

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

hip thrust

2×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
10
90 sec
2
75% 1RM
85 lbs
10
90 sec
3
75% 1RM
85 lbs
10
90 sec

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

calf raise

3×10

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
90 sec
2
75% 1RM
19 lbs
10
90 sec

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

Seated Calf Raise

2×10

Back and Shoulder Hypertrophy Day

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
3
60 sec
2
65% 1RM
100 lbs
3
60 sec
3
65% 1RM
100 lbs
3
60 sec
4
65% 1RM
100 lbs
3
60 sec
5
65% 1RM
100 lbs
3
60 sec
6
65% 1RM
100 lbs
3
60 sec

bent over row

6×3

Underhand barbell row

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
105 lbs
12
90 sec
2
71% 1RM
105 lbs
12
90 sec
3
71% 1RM
105 lbs
12
90 sec

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

Underhand barbell row

3×12

Rack chin

Set
Reps
Rest time
1
12
90 sec
2
12
90 sec
3
12
90 sec

Rack chin

3×12

Dumbbell Row on Incline Bench

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
18 lbs
12
90 sec
2
71% 1RM
18 lbs
12
90 sec
3
71% 1RM
18 lbs
12
90 sec

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

Dumbbell Row on Incline Bench

3×12

pullovers

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
90 sec
2
60% 1RM
15 lbs
20
90 sec

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

pullovers

2×20

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
18 lbs
12
90 sec
2
71% 1RM
18 lbs
12
90 sec
3
71% 1RM
18 lbs
12
90 sec

seated shoulder press

3×12

upright row

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
17 lbs
15
90 sec
2
67% 1RM
17 lbs
15
90 sec

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

upright row

2×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
90 sec
2
60% 1RM
15 lbs
20
90 sec
3
60% 1RM
15 lbs
20
90 sec

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

lateral raise

3×20

Lower Hypertrophy Day

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
3
60 sec
2
65% 1RM
100 lbs
3
60 sec
3
65% 1RM
100 lbs
3
60 sec
4
65% 1RM
100 lbs
3
60 sec
5
65% 1RM
100 lbs
3
60 sec
6
65% 1RM
100 lbs
3
60 sec

squat

6×3

hack squat

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
105 lbs
12
90 sec
2
71% 1RM
105 lbs
12
90 sec
3
71% 1RM
105 lbs
12
90 sec

hack squat

3×12

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
17 lbs
15
90 sec
2
67% 1RM
17 lbs
15
90 sec

bulgarian split squat

2×15

step-up

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
90 sec
2
60% 1RM
15 lbs
20
90 sec
3
60% 1RM
15 lbs
20
90 sec

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

step-up

3×20

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
105 lbs
12
90 sec
2
71% 1RM
105 lbs
12
90 sec
3
71% 1RM
105 lbs
12
90 sec

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

romanian deadlift

3×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
100 lbs
15
90 sec
2
67% 1RM
100 lbs
15
90 sec

hip thrust

2×15

hip bridges

Set
Reps
Rest time
1
20
90 sec
2
20
90 sec

hip bridges

2×20

calf raise

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
100 lbs
15
60 sec
2
67% 1RM
100 lbs
15
60 sec
3
67% 1RM
100 lbs
15
60 sec
4
67% 1RM
100 lbs
15
60 sec

calf raise

4×15

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
60 sec
2
60% 1RM
15 lbs
20
60 sec
3
60% 1RM
15 lbs
20
60 sec

Seated Calf Raise

3×20

Chest and Arm Hypertrophy Day

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
3
60 sec
2
65% 1RM
100 lbs
3
60 sec
3
65% 1RM
100 lbs
3
60 sec
4
65% 1RM
100 lbs
3
60 sec
5
65% 1RM
100 lbs
3
60 sec
6
65% 1RM
100 lbs
3
60 sec

bench press

6×3

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
18 lbs
12
90 sec
2
71% 1RM
18 lbs
12
90 sec
3
71% 1RM
18 lbs
12
90 sec

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

Incline Dumbbell Press

3×12

Decline dumbbell bench press

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
17 lbs
15
90 sec
2
67% 1RM
17 lbs
15
90 sec
3
67% 1RM
17 lbs
15
90 sec

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

Decline dumbbell bench press

3×15

Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
90 sec
2
60% 1RM
15 lbs
20
90 sec

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

Dumbbell Fly

2×20

dumbbell preacher curl

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
18 lbs
12
90 sec
2
71% 1RM
18 lbs
12
90 sec
3
71% 1RM
18 lbs
12
90 sec

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

dumbbell preacher curl

3×12

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
17 lbs
15
90 sec
2
67% 1RM
17 lbs
15
90 sec

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

concentration curl

2×15

Spider Curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
90 sec
2
60% 1RM
15 lbs
20
90 sec

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

Spider Curl

2×20

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
71% 1RM
18 lbs
12
90 sec
2
71% 1RM
18 lbs
12
90 sec
3
71% 1RM
18 lbs
12
90 sec

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

skull crushers

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
67% 1RM
17 lbs
15
90 sec
2
67% 1RM
17 lbs
15
90 sec

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

triceps extension

2×15

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
20
90 sec
2
60% 1RM
15 lbs
20
90 sec

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

triceps kickback

2×20

Lower Body Power GYM

squat

Set
Intensity
Weight
Reps
Rest time
1
93% 1RM
140 lbs
5
180 sec
2
93% 1RM
140 lbs
5
180 sec
3
93% 1RM
140 lbs
5
180 sec

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

squat

3×5