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Phat Train
by Kevin H.
16 athletes joined
Program Description
Purpose is to loose weight and gain muscle.
Program Overview
Level
Beginner
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 07, 2024 09:54
Last Edited
Jun 12, 2024 02:40
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Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Curl
3 Sets
8-12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
Day 2
2
Chest Fly (Cable)
3 Sets
8-12 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
4
Bench Press (Dumbbell)
3 Sets
8-12 Reps
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
6
Dumbbell Bench Pullover
3 Sets
8-12 Reps
Day 3
1
Side Crunch (Cable)
3 Sets
8-12 Reps
2
Side Bend (Dumbbell)
3 Sets
8-12 Reps
3
Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
4
Front Raise
3 Sets
8-12 Reps
5
Dumbbell Row
3 Sets
8-12 Reps
Day 4
1
High Pull
3 Sets
8-12 Reps
2
Face Pull
3 Sets
8-12 Reps
3
Pendlay Row
3 Sets
8-12 Reps
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps