PHAT-G

The purpose of this program is to build a lean, muscular, and athletic physique while directly improving performance in Brazilian Jiu-Jitsu. It combines hypertrophy training with functional strength, grip development, neck conditioning, and core stability to create a body that not only looks powerful, but performs under pressure. Designed with recovery and efficiency in mind, this system allows you to gain size and strength without compromising your ability to train and progress on the mat. The goal is simple: develop a physique that is aesthetic, resilient, and capable that can dominate both in appearance and in performance.

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

Chest Press (Machine)

Dip (Bodyweight)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Barbell Row

Upper

Squat (Smith Machine)

Leg Press

Leg Curl

Leg Extension

Cable Crunch

Calf Raise (Machine)

Lower

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Seated Row (Cable)

Lateral Raise (Cable)

Chin-Up (Bodyweight)

Tricep Pushdown (Cable)

Neck Extension

Farmer's Walk (Weighted)

Upper Grip Focus

Front Squat (Barbell)

Jump Squat

Stiff Leg Deadlift

Straight Leg Calf Raise

Hanging Leg Raise

Lower Core Focus

0 reviews for PHAT-G