Modified PHAT

if you plateau, change up power/accessory moves, such as box squats, cables, bands etc

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Dip (Weighted)

Pendlay Row

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Upper Body Strength

Squat (Barbell)

Hack Squat

Leg Extension

Romanian Deadlift (Barbell)

Lying Leg Curl

Standing Calf Raise

Seated Calf Raise

Lower Body Strength

65% of previous weight, explosive, 60 secs rest

Bent Over Row (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Trap Shrug (Barbell)

Back and Shoulders Size

Leg Press

Lower Body Size

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Incline Cable Fly

Preacher Curl (Barbell)

Spider Curl

Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Chest and Arms Size

Deadlift (Barbell)

Deload (65% of prev)

0 reviews for Modified PHAT