5.0
(1 rating)
Program Description
PHAT adapted to my needs
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJun 17, 2024 09:49
- Last EditedJun 18, 2025 10:38

Summary
Unleash your potential with the PHAT Adaptado program, a comprehensive 4-week journey designed for serious lifters. This 7-day-a-week regimen combines lower body strength, back and shoulder hypertrophy, and active rest days to optimize recovery and performance. Each session is meticulously crafted to challenge your muscles and enhance your physique, utilizing a full gym setup for maximum gains. Get ready to push your limits and transform your body with this dynamic training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 7
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Assisted)
2
6-10 reps
-
5
Pendlay Row
3
3-5 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (Barbell)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 7
2
Clean Deadlift
3
5-8 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 7
2
Clean Deadlift
3
5-8 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 7
2
Clean Deadlift
3
5-8 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
3-5 reps
RPE 7
2
Clean Deadlift
3
5-8 reps
-
3
Hip Thrust (Barbell)
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Leg Curl
3
6-10 reps
-
6
Standing Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Upright Row (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Upright Row (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Upright Row (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
RPE 6.5
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Lat Pulldown
2
15-20 reps
-
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
12-15 reps
-
8
Upright Row (Dumbbell)
2
12-15 reps
-
9
Upright Row (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
-
-
2
Leg Press (45 Degrees)
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
8
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
-
-
2
Leg Press (45 Degrees)
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
8
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
-
-
2
Leg Press (45 Degrees)
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
8
Walk
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
3
1
6-10 reps
6-10 reps
-
RPE 7
-
-
2
Leg Press (45 Degrees)
4
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Leg Curl
2
12-15 reps
-
7
Back Extension (Weighted)
3
10-15 reps
-
8
Walk
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Cable Fly
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Concentration Curl
2
12-15 reps
-
6
Spider Curl
2
12-15 reps
-
7
Chambered Bar Triceps Extension
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Cable Fly
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Concentration Curl
2
12-15 reps
-
6
Spider Curl
2
12-15 reps
-
7
Chambered Bar Triceps Extension
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Cable Fly
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Concentration Curl
2
12-15 reps
-
6
Spider Curl
2
12-15 reps
-
7
Chambered Bar Triceps Extension
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-12 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Incline Cable Fly
2
12-15 reps
-
4
Preacher Curl (Barbell)
3
8-12 reps
-
5
Concentration Curl
2
12-15 reps
-
6
Spider Curl
2
12-15 reps
-
7
Chambered Bar Triceps Extension
3
8-12 reps
-
8
Tricep Pushdown (Cable)
3
12-15 reps
-
9
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
-
2
Stretching
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Meditation
1
60 mins
-
2
Stretching
1
30 mins
-
Week 1
1 / 4 Weeks
Day 3
1
Run1 Set
20 mins
-
Day 2
1
Hack Squat5 Sets
3-5 Reps
@7
2
Clean Deadlift3 Sets
5-8 Reps
-
3
Hip Thrust (Barbell)3 Sets
6-10 Reps
-
4
Leg Extension3 Sets
6-10 Reps
-
5
Leg Curl3 Sets
6-10 Reps
-
6
Standing Calf Raise3 Sets
6-10 Reps
-
Day 4
1
Pendlay Row3 Sets
10 Reps
@6.5
2
Bent Over Row (Barbell)3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)2 Sets
12-15 Reps
-
5
Lat Pulldown2 Sets
15-20 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)3 Sets
12-15 Reps
-
8
Upright Row (Dumbbell)2 Sets
12-15 Reps
-
9
Upright Row (Barbell)1 Set
-
Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
@7
2
Pull-Up (Weighted)2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)2 Sets
6-10 Reps
-
4
Dip (Assisted)2 Sets
6-10 Reps
-
5
Pendlay Row3 Sets
3-5 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
-
7
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
8
Skull Crusher3 Sets
6-10 Reps
-
Day 7
1
Meditation1 Set
60 mins
-
2
Stretching1 Set
30 mins
-
Day 5
1
Squat (Smith Machine)1 Set
3 Sets
1 Set
6-10 Reps
6-10 Reps
-
@7
-
-
2
Leg Press (45 Degrees)4 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
4
Calf Raise (Leg Press)4 Sets
10-15 Reps
-
5
Lying Leg Curl2 Sets
12-15 Reps
-
6
Leg Curl2 Sets
12-15 Reps
-
7
Back Extension (Weighted)3 Sets
10-15 Reps
-
8
Walk1 Set
20 mins
@10
Day 6
1
Bench Press (Dumbbell)2 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
3
Incline Cable Fly2 Sets
12-15 Reps
-
4
Preacher Curl (Barbell)3 Sets
8-12 Reps
-
5
Concentration Curl2 Sets
12-15 Reps
-
6
Spider Curl2 Sets
12-15 Reps
-
7
Chambered Bar Triceps Extension3 Sets
8-12 Reps
-
8
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
9
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-