Everyone is looking for one of the best workout programs that will help them in transforming their body. Is there any such program that will help in body transformation? The answer is yes there are several workout programs that are really effective for building muscles.
PHAT workout program is one of them which builds both mass and strength effectively. In this program, we will share with you the PHAT workout program. At the end of an article, there is a pdf attached to this program.
This workout program includes both bodybuilding and powerlifting techniques similar to a PHUL workout to transform your best. It is designed for bodybuilders to gain muscular and heavy body. Before getting started here is a short note on what is PHAT workout program?
PHAT means Power hypertrophy adaptive training which includes both bodybuilding and powerlifting techniques to help you in muscle building. This workout program is basically designed to gain both mass and strength effectively. In this workout, exercises are divided into 5 to 6 exercises per day which will target your every muscle effectively.
In this program, routine workouts are divided into two categories. 2 workouts in a week are designed to build power, rest day and three workouts are for building muscles and strength. The program is tough as you need your mental and physical mixup.
Yes, This workout program is made for everyone. So both men and women can perform this PHUL workout routine. If you want to build both mass and strength then this workout is the best one for you.
Goal- Mass & Strength Building |
Workout Type- Upper & Lower Body Split |
Training Level- Intermediate |
Duration- 8 weeks |
Time- 45-50 minute |
Days per week- 5 |
Workout PDF- Download PDF |
Day 1 (Upper Body Power) | ||
---|---|---|
Exercises | Sets | Reps |
Bench Press | 3 | 4-5 |
Weighted Pull-Ups | 3 | 6-8 |
Weighted Dips | 2-3 | 6-8 |
Dumbbell Skull Crushers | 3 | 8-10 |
Horizontal Row | 2 | 6-8 |
Barbell Curl | 3 | 8-10 |
Decline Bench Press | 3 | 10-12 |
Day 2 (Lower Body Power) | ||
---|---|---|
Exercises | Sets | Reps |
Leg Extensions | 2-3 | 6-8 |
Squats | 3 | 15-20 |
Standing Calf Raise | 3-4 | 6-10 |
Stiff-Legged Deadlifts | 2-3 | 6-8 |
Leg Curls | 3-4 | 8-10 |
Seated Calf Raise | 2 | 10-12 |
Day 4 (Back & Shoulders Hypertrophy) | ||
---|---|---|
Exercises | Sets | Reps |
Seated Cable Row | 3-4 | 10-12 |
Horizontal Row | 3 | 8-10 |
Dumbbell Lateral Raise | 3 | 8-10 |
Cable Grip Pulldowns | 2-3 | 6-8 |
Dumbbell Shoulder Press | 3-4 | 8-10 |
Dumbbell Side Lateral Raise | 2 | 12-15 |
Wide Grip Lat Pulldown | 3 | 10-12 |
Day 5 (Legs Hypertrophy) | ||
---|---|---|
Exercises | Sets | Reps |
Barbell Lunge | 3-4 | 6-8 |
Romanian Deadlift | 3-4 | 8-10 |
Seated Leg Curls | 3 | 10-12 |
Seated Calf Raise | 3 | 12-15 |
Leg Extensions | 2-3 | 10-15 |
Squats | 3 | 15-20 |
Lying Leg Curls | 2 | 8-10 |
Day 6 (Chest & Arms Hypertrophy) | ||
---|---|---|
Exercises | Sets | Reps |
Dumbbell Press | 2-3 | 6-8 |
Incline Dumbbell Press | 2-3 | 6-8 |
Preacher Curls | 3 | 8-10 |
Cable Press Downs | 3 | 12-15 |
Dumbbell Concentration Curls | 2-3 | 10-15 |
Skullcrushers | 3 | 10-12 |
Hammer Curls | 2 | 8-10 |
To make your program more effective follow the value points which are given below.
This workout program is designed for transforming your muscles. All the best exercises that will train your muscles effectively are added to this workout. Now go ahead and start your transformation journey with this PHUL workout.
In this article, we have shared the Phat workout routine for muscle building. Includes both powerlifting and bodybuilding exercises to make heavy gains. This hypertrophy training program is an effective program to build both power and strength. easily Both men and women can easily do perform this workout plan. Also, you can download this hypertrophy workout plan pdf for free. Follow this 8 weeks workout plan and observe your results. All the best and stay strong.
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