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PHAT Adaptado
by Bruno B.
2 athletes joined
Program Description
PHAT adapted to my needs
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jun 17, 2024 09:49
Last Edited
Jun 24, 2024 02:37
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Week 1
1 / 4 Weeks
Day 3
1
Run
1 Set
20 mins
Day 2
1
Hack Squat
5 Sets
3-5 Reps
@7
2
Clean Deadlift
3 Sets
5-8 Reps
3
Hip Thrust (Barbell)
3 Sets
6-10 Reps
4
Leg Extension
3 Sets
6-10 Reps
5
Leg Curl
3 Sets
6-10 Reps
6
Standing Calf Raise
3 Sets
6-10 Reps
Day 4
1
Pendlay Row
3 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 Pulldown
2 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 Row
3 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 Crusher
3 Sets
6-10 Reps
Day 7
1
Meditation
1 Set
60 mins
2
Stretching
1 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 Curl
2 Sets
12-15 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Back Extension (Weighted)
3 Sets
10-15 Reps
8
Walk
1 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 Fly
2 Sets
12-15 Reps
4
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Concentration Curl
2 Sets
12-15 Reps
6
Spider Curl
2 Sets
12-15 Reps
7
Chambered Bar Triceps Extension
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
9
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps