PHAT 4 day

4 day version of PHAT combining both upper hypertrophy days into 1

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Pull-Up (Assisted)

T-Bar Row

Dip (Assisted)

Pendlay Row

Shoulder Press (Machine)

Preacher Curl (EZ Bar)

Tricep Extension (Machine)

Strength upper 

Squat (Barbell)

Hack Squat

Leg Extension

Pendulum Squat

Leg Curl

Calf Raise (Leg Press)

Seated Calf Raise

Strength lower

Seated Row (Cable)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Face Pull

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Hypertrophy upper

Leg Press

Hypertrophy lower

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