---
title: Phat
category: Fitness
layout: 2017/sheet
updated: 2017-08-26
---

### Day 1: Upper Body Power

| Purpose           | Movement                         | Sets x Reps |
| ----              | ----                             | ----        |
| Pull: power       | Bent over / Pendlay rows         | 3 x 3-5     |
| Pull: assistance  | Weighted Pull ups                | 2 x 6-10    |
| Pull: auxiliary   | Rack chins                       | 2 x 6-10    |
| ----              | ----                             | ----        |
| Press: power      | Flat dumbbell presses            | 3 x 3-5     |
| Press: assistance | Weighted dips                    | 2 x 6-10    |
| Press: assistance | Seated dumbbell shoulder presses | 3 x 6-10    |
| ----              | ----                             | ----        |
| Aux: curling      | Cambered bar curls               | 3 x 6-10    |
| Aux: extension    | Skull crushers                   | 3 x 6-10    |
{: .-headers}

### Day 2: Lower Body Power

| Purpose                 | Movement                            | Sets x Reps |
| ----                    | ----                                | ----        |
| Press: Power            | Squats                              | 3 x 3-5     |
| Press: Assistance       | Hack Squats                         | 2 x 6-10    |
| ----                    | ----                                | ----        |
| Ext: Assistance         | Leg extensions                      | 2 x 6-10    |
| ----                    | ----                                | ----        |
| Pull: Assistance        | Stiff legged deadlifts              | 3 x 5-8     |
| Pull: Assistance (curl) | Glute ham raises or lying leg curls | 2 x 6-10    |
| ----                    | ----                                | ----        |
| Aux: calf               | Standing calf raise                 | 3 x 6-10    |
| Aux: calf               | Seated calf raise                   | 2 x 6-10    |
{: .-headers}

### Day 4: Upper Body Hypertrophy

| Purpose          | Movement                                     | Sets x Reps |
| ----             | ----                                         | ----        |
| Pull: speed work | Bent over / Pendlay rows                     | 6 x 3       |
| ----             | ----                                         | ----        |
| Pull             | Rack chins                                   | 3 x 8-12    |
| Pull             | Seated cable row                             | 3 x 8-12    |
| Pull             | Dumbbell rows / shrugs against incline bench | 2 x 12-15   |
| Pull             | Close grip pulldowns                         | 2 x 15-20   |
| ----             | ----                                         | ----        |
| Shoulder         | Seated dumbbell presses                      | 3 x 8-12    |
| Shoulder         | Upright rows                                 | 2 x 12-15   |
| Shoulder         | Side lateral raises with dumbbells or cables | 3 x 12-20   |
{: .-headers}

Speed work: with 65-70% of normal 3-5 rep max

### Day 5: Lower Body Hypertrophy

| Purpose          | Movement           | Sets x Reps |
| ----             | ----               | ----        |
| Legs: speed work | Squats             | 6 x 3       |
| ----             | ----               | ----        |
| Press            | Hack squats        | 3 x 8-12    |
| Press            | Leg presses        | 2 x 12-15   |
| Extension        | Leg extensions     | 3 x 15-20   |
| ----             | ----               | ----        |
| Pull             | Romanian deadlifts | 3 x 8-12    |
| Pull/curling     | Lying leg curls    | 2 x 12-15   |
| Pull/curling     | Seated leg curls   | 2 x 15-20   |
| ----             | ----               | ----        |
| Calf             | Donkey calf raises | 4 x 10-15   |
| Calf             | Seated calf raises | 3 x 15-20   |
{: .-headers}

### Day 6: Chest/Arms Hypertrophy

| Purpose           | Movement                                  | Sets x Reps |
| ----              | ----                                      | ----        |
| Press: speed work | Flat dumbbell presses                     | 6 x 3       |
| Press             | Incline dumbbell presses                  | 3 x 8-12    |
| Press             | Hammer strength chest press               | 3 x 12-15   |
| Fly               | Incline cable flyes                       | 2 x 15-20   |
| ----              | ----                                      | ----        |
| Curl              | Cambered bar preacher curls               | 3 x 8-12    |
| Curl              | Dumbbell concentration curls              | 2 x 12-15   |
| Curl              | Spider curls against incline bench        | 2 x 15-20   |
| ----              | ----                                      | ----        |
| Extension         | Seated tricep extension with cambered bar | 3 x 8-12    |
| Extension         | Cable pressdowns with rope attachment     | 2 x 12-15   |
| Extension         | Cable kickbacks                           | 2 x 15-20   |
{: .-headers}
