Critique my PHAT Program

[Adrenaline16]

Ignore weights im using

Day 1: Upper Body Power
Bench Press 5x5 215
Incline DB Press 3x6-8 85
Close Grip Bench Press 3x8-10 155
DB Row 3x6 95
Wide Pulldown 3x6-8 180
Tbar row 3x6-8 135
V Bar Pulldown 3x6-8 87.5
Bar Curls 3x6-8 70 + bar
Abs (pick two)
Leg Raises 3x12 10
Ab Machine 3x15 110
Decline 3x12 25
Oblique 3x12 45

Day 2: Lower Body Power
Squat 3x7 235
Leg Press machine 3x6-8 290
Leg Extension 2x6-8 210
Deadlift 5x5 335
Standing Calf Raises 3x6-10 230
Seated Calf Raises 2x6-10 80 each
Abs (pick two)
Leg Raises 3x12 10
Ab Machine 3x15 110
Decline 3x12 25
Oblique 3x12 45

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy
Lat Pulldown 3x12 160
DB Row 3x12 85
Seated Cable row 3x12 160
Underhand Pulldowns 2x12???
DB Shoulder Press 3x12 60 ⬆️
Front Raises 2x12 30
Lateral Raises 3x12 30
Rear Delt Machine 3x12 130
Shrugs 2x12
Abs (pick two)
Leg Raises 3x12 10
Ab Machine 3x15 110
Decline 3x12 10
Oblique 3x12 45


Day 5: Lower Body Hypertrophy
Back Squat 3x12 195 DEEP
Leg Press 3x12-15 5 45s
Leg Press Machine 2x12 230
Leg Extension 3x15 130
Hyperextension 3x12 25
Lying Leg Curls 2x15 80
Seated Leg Curls 2x12 120
Standing Calf Raises 4x15 190
Seated Calf Raises 3x15 70
Abs (pick two)
Leg Raises 3x12 10
Ab Machine 3x15 110
Decline 3x12 10
Oblique 3x12 45

Day 6: Chest and Arms Hypertrophy
Flat Dumbell Press 3x12 80
Incline Bench 3x12 155
Hammer Strength Chest Press 3x12 80
Cable Flyes 2x12 22.5
Preacher Curls 3x12 70
Dumbell Curls 2x12 35
Hammer Curls 2x12 35
Skullcrusher bar 3x12 60 + bar
Rope Presssdowns 2x12 57.5
Cable Kickbacks 2x12 15
Abs (pick two)
Leg Raises 3x12 10
Ab Machine 3x15 110
Decline 3x12 10
Oblique 3x12 45

Day 7: Rest

[SCS1223]

Way too much volume, push/pull balance isn't great, lots of redundancy in terms of exercise selection.

[TheBeastTyler]

Way too much volume, man. Tons of unnecessary work that won't get you anywhere near the results you'd expect; it'd be a waste of time. Get on a solid intermediate program such as the Texas Method or the Cube. I think the Texas Method is better until you are unable to progress on a weekly basis. Actually, you might still be able to milk some more gains from Starting Strength or All Pros at this point.

[jonesdave85]

I support high volume programs, but this is way too much. Why not stick to the PHAT routine as written?

[Sleefa]

"Critique *MY* PHAT Program" ...
That's where you're doing something wrong mate. There is only one PHAT and that's Layne Norton's. The program exists for a reason, you can simply use it the way it's designed. It has balance, and reasoning behind the exercises.
By trying to make your own PHAT routine, the routine is no longer PHAT and therefor most likely not good.
This routine you've listed has bad push : pull ratio's and way too much volume.
Stick to PHAT and I mean the real and only PHAT if you want to train optimally.
Fierce 5 ULPPL is also a great program if you want something alike.