Transform your training routine with the PHAT Alternative, a dynamic 4-week program designed for intermediate lifters. With four sessions each week, you'll blend powerbuilding and bodybuilding techniques to maximize strength and muscle growth. Each 60-minute workout focuses on compound lifts like the Incline Bench Press and Deadlift, ensuring you build a solid foundation while sculpting your physique. Perfect for those with a garage gym setup, this program will challenge you and elevate your performance to new heights!

PHAT Alternative

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Pull-Up (Bodyweight)

Dip (Weighted)

Barbell Row

Pullover (Dumbbell)

Seated Overhead Press (Barbell)

Upper Body

Squat (Barbell)

Belt Squat

Romanian Deadlift (Barbell)

Legs

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Seated Row (Cable)

Inverted Row

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Back/Shoulder

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Chest/Arms

Front Squat (Barbell)

Legs 

Deadlift (Deficit)

Bulgarian Split Squat (Barbell)

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