PHAT - Candy V3

I ran the original PHAT program for about 1.5 years and made great overall progress, but my shoulders, arms, and glutes lagged behind. To target those areas more directly, I created Candy Version 1 and ran it for 12 weeks. It worked, but the volume was high and led to arm and elbow irritation.

Candy Version 2 keeps the PHAT framework but cuts redundant movements, tightens rep ranges, and focuses on high-quality hypertrophy work. The goal is simple: prioritize glutes and shoulders, grow arms without joint pain, and keep workouts efficient.

Candy version 3 will just hit arms a little more and sub in a couple different exercises.

PHAT-style routine that emphasizes glutes, shoulders, and arms with smarter, cleaner volume.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Dip (Weighted)

Upper "Power"/Aesthetic Focus

Leg Press (Unilateral)

Hip Thrust (Machine)

Leg Curl

Glute Kickback

Standing Calf Raise

Seated Calf Raise

Ab Wheel

Lower "Power" (Glute Focus)

Bent Over Row (Dumbbell)

Lat Pulldown

Reverse Pec Deck

Bicep Curl (EZ Bar)

Shoulder Press (Plate Loaded)

Chest Supported Lateral Raise

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Back & Shoulders Hypertrophy

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Lower Body Hypertrophy

Bench Press (Barbell)

Chest Fly (Machine)

Bicep Curl (Cable)

Chest & Arms Hypertrophy

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