PHAT - Candy V2

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 is the streamlined evolution. It 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.

If you want a PHAT-style routine that emphasizes glutes, shoulders, and arms with smarter, cleaner volume, this version is built for exactly that.

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

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Dip (Weighted)

Upper "Power"/Aesthetic Focus

Squat (Barbell)

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

Shoulder Press (Plate Loaded)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Y-Raise

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Back & Shoulders Hypertrophy

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Lower Body Hypertrophy

Chest Press (Machine)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Chest & Arms Hypertrophy

Bicep Curl (Barbell)

0 reviews for PHAT - Candy V2