PHAT 4 day V2

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)

Leg Press

Leg Curl

Seated Calf Raise

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

Reverse Pec Deck

Hypertrophy lower

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Seated Row (Cable)

Lat Pulldown

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Hypertrophy upper

Hack Squat

Leg Extension

Pendulum Squat

Calf Raise (Leg Press)

Strength lower

Abs Crunch (Machine)

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