I shortened layne nortons PHAT to a 4 day upper/lower. How is it?

[reecemeador]

The only day made was the upper hypertrophy day. Everything else is the same. How's it look?

Day 1: Upper Body Power Day
Bent over rows*3x5
DB/BB bench 3x5
Weighted Pull ups 3x6
Weighted dips 3x6
Military press 3x8
BB curls*3x8
CG bench*3x8

Day 2: Lower Body Power Day
Squats*3x5
Leg press*2x8
Leg extensions*2x10
Deadlift 2x8*
Leg curls*2x10*
Standing calf raise*3x10*
Seated calf raise*2x15

Day 3: Upper Body Hypertrophy
DB/BB row 6x3
DB/BB bench 6x3
Pullup 2xMax
DB incline 3x10
DB fly 2x12
DB press 3x10
Rear lateral 2x12
EZ bar curl 3x10
Skulls 3x10

Day 4: Lower Body Hypertrophy*
Squats 6x3
Lunges 3x8
Leg presses*2x10
Leg extensions*3x12
RDL 3x10
SLDL 2x12
Lying leg curls*2x15
Standing calf raises*4x12
Seated calf raises*3x20


Stats: 6'0 205lbs
Bench 325
Squat 400
Dead 440

Goals: strength and size

[reecemeador]

Bump

[strike8892]

Bump

looks pretty good. when i did it, i eventually ended up ditching the lower body hypertrophy. just because my recovery was complete ****.

[reecemeador]

looks pretty good. when i did it, i eventually ended up ditching the lower body hypertrophy. just because my recovery was complete ****.

Yeah idk if I can handle the lower hypertrophy. My leg recovery isn't to good either. If I drop it I'll probably do the back/shoulders and chest/arms hypertrophy days instead of this upper/lower

[reecemeador]

Anyone else?

[ShaneSwan]

Dont drop lower hyper! One of the main features of PHAT is the adaption required for the frequency/volume. Decrease volume, if anything.

[reecemeador]

Dont drop lower hyper! One of the main features of PHAT is the adaption required for the frequency/volume. Decrease volume, if anything.

Yeah I'll just fight through it. Does my upper hyper day look like it has enough volume? PHAT has a lot of volume for the back,chest,shoulders, and arms. I tried to make enough volume to keep up with the normal PHAT

[reecemeador]

One last bump

[ShaneSwan]

Yeah I'll just fight through it. Does my upper hyper day look like it has enough volume? PHAT has a lot of volume for the back,chest,shoulders, and arms. I tried to make enough volume to keep up with the normal PHAT

Hmmm, I dont really like your upper hyper. Too much chest, not enough back. Also, the order is unconventional. Not that that is 'bad', but Im assuming you have no reason to put the order as you have and are open to rearrangement suggestions:

Day 3: Upper Body Hypertrophy
DB/BB bench 6x3
DB press 3x10<---not sure if you mean lying (for chest) or seated/standing (for shoulders). If the former, leave out flyes; if the latter, do flyes and put this after TBar row/before rear laterals
DB incline 3x10
DB flye 2x12<---see note above

DB/BB row 6x3
Pullup 2xMax
TBar row 3x10

DB press?<---see note above
Rear lateral 2x12

EZ bar curl 3x10
Skulls 3x10

Note I put DB/BB row explosive sets with other back work.

Lastly, youre not doing these days all in a row are you?

[amuse702]

i had a similar idea myself...but i just couldn't deal with so many sets so my example is a lot shorter...on day 6, upper hypertrophy, i chose exercises i could superset...also put an extra rest day b/w my power days...


Day 1:
Squats 3x5
RDL 3x5
Hack Squat 3x5
Standing Calf 3x10

Day 3:
Deadlift 1x5
BB Bench 3x5
Weighted Chinup 3x10
Military Press 3x5

Day 5:
Box Squat 5x3
Leg Press 3x10
Split Squat 3x10
Seated Calf 3x10
Standing Ab Pulldown 3x10

Day 6:
Power Clean 5x3
DB Incline 3x10
DB Row (using incline bench) 3x10
DB Pullover 3x10
DB Lateral Raise 3x10
Overhead Cable Tri-extension 3x10
Face pulls 3x10

[kiko808]

Cut some volume if you cant seem to recover.

I'm doing a similar split but with a little less volume