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  1. #1
    Lean Gainin' JJ22's Avatar
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    How to modify PHAT into 4 day a week EOD

    Question as the title reads.

    Basically, I don't have time for five days a week as Layne's PHAT uses.

    Any recommendations on how to condense it to 4 days a week, going to the gym every other day.
    At some point in your life you had this idea of who you were going to be someday. That who you were going to be, secretly and unknowingly, starts to become a ball and chain behind you because it becomes who you could have been. Donít let the burden of regret weigh your dreams down.

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  2. #2
    Registered User vrundmc's Avatar
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    Originally Posted by JJ22 View Post
    Question as the title reads.

    Basically, I don't have time for five days a week as Layne's PHAT uses.

    Any recommendations on how to condense it to 4 days a week, going to the gym every other day.
    If you go every other day you are going to have two workouts back to back. No way to go "every other day" unless you start your next week's workout later (not sure if this is what you meant).

    M-Power day
    W-Hyper Chest/Tri's
    F-Hyper Shoulders/Back/Bi's
    S-Hyper Legs

    T- Start cycle again

    I personally do this:

    F- Power ( 3x5/5x5 of the following: bench, incline/military, rows, squat)
    M- Hyper chest
    T- Hyper back/shoulder
    W- Hyper Lower
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  3. #3
    Lean Gainin' JJ22's Avatar
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    EOD as in...

    Monday: on
    Tuesday: Off
    Wed: on
    thur: off
    Fri: On
    Saturday: off
    Sunday: on
    monday: off

    and so on...

    I was thinking of hacking it up into a push pull scheme, first two workouts power and the last two workouts hypertrophy. I'd have to split the leg workout somehow, as well as the place shoulder hypertrophy as well as arms into their respective category.

    Any other ideas?
    At some point in your life you had this idea of who you were going to be someday. That who you were going to be, secretly and unknowingly, starts to become a ball and chain behind you because it becomes who you could have been. Donít let the burden of regret weigh your dreams down.

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  4. #4
    Boomer Sooner PhiSig2298's Avatar
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    Originally Posted by JJ22 View Post

    I was thinking of hacking it up into a push pull scheme, first two workouts power and the last two workouts hypertrophy. I'd have to split the leg workout somehow, as well as the place shoulder hypertrophy as well as arms into their respective category.

    Any other ideas?
    Just do:

    Monday - Lower power
    Tuesday - Upper power
    Wednesday - off
    Thursday - Lower Hyper
    Friday - Upper Hyper

    Or switch the Hyper days, add shoulders and Arms with the Lower hyper on Friday


    Monday - Lower power
    Tuesday - Upper Power
    Wednesday - off
    Thursday - Chest & Back hyper
    Friday - legs, shoulders & arms hyper
    Saturday - off
    Sunday - off
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  5. #5
    Registered User Mr.Cooper69's Avatar
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    Originally Posted by JJ22 View Post
    Question as the title reads.

    Basically, I don't have time for five days a week as Layne's PHAT uses.

    Any recommendations on how to condense it to 4 days a week, going to the gym every other day.
    Dude...you have got to be kidding me. Read the last 2 pages of my WF log. We are one and the same.

    Right now, I'm looking at Upper/lower split or 5/3/1.
    PES

    The above is my own opinion and does not reflect the opinion of PES

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  6. #6
    Registered User jst1225's Avatar
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    wow find myself in the same exact situation, and was looking for a way to condense PHAT into 4x a week or give 5/3/1 a shot.. coop lemme know what you end up choosing
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  7. #7
    Registered User GoJackets89's Avatar
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    interested as well
    I rep back 500+ put link in comment

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  8. #8
    Lean Gainin' JJ22's Avatar
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    Originally Posted by PhiSig2298 View Post
    Just do:

    Monday - Lower power
    Tuesday - Upper power
    Wednesday - off
    Thursday - Lower Hyper
    Friday - Upper Hyper

    Or switch the Hyper days, add shoulders and Arms with the Lower hyper on Friday


    Monday - Lower power
    Tuesday - Upper Power
    Wednesday - off
    Thursday - Chest & Back hyper
    Friday - legs, shoulders & arms hyper
    Saturday - off
    Sunday - off
    ^This is kinda what I was thinking on doing.

    Leaning at the moment for a push pull power and hyper EOD.
    Monday: Pull power w/ Legs
    Wed: Push power w/ abs and calves
    Friday: Pull hyper w/ Legs
    Sunday: Push hyper w/ abs and calves
    Tuesday: Pull power w/ Legs
    and so on.

    I like the EOD approach versus strictly keeping the workout days set in stone. Gives an extra day of rest with a rest day after each lifting day. In my experience, after a heavy power day my lifts the next day weren't 100%.

    Originally Posted by Mr.Cooper69 View Post
    Dude...you have got to be kidding me. Read the last 2 pages of my WF log. We are one and the same.

    Right now, I'm looking at Upper/lower split or 5/3/1.
    Ha, I actually ran across that and that's why I made this thread. I've always wanted to try PHAT but 5x is just too much for me. My push pull EOD at the moment is perfect, however, I want to break away from the DC training / Myo-reps for a change.

    How's the MCAT studying going? Gettin' to the nitty gritty yet?
    At some point in your life you had this idea of who you were going to be someday. That who you were going to be, secretly and unknowingly, starts to become a ball and chain behind you because it becomes who you could have been. Donít let the burden of regret weigh your dreams down.

    Intermittent fasting + DC Training/Myo-Reps Hybrid log
    http://forum.bodybuilding.com/showthread.php?t=133062263

    SNS log: Focus XT, Agmatine and DAA
    http://forum.bodybuilding.com/showthread.php?t=134105521
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  9. #9
    Registered User jst1225's Avatar
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    after just reading the 5/3/1 e-book im really liking the way this program sounds.. pretty simple and straightfoward and allows for a lot of tweaking.. thinking this might be up next when my schedule changes in 2 weeks.
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  10. #10
    Registered User Mr.Cooper69's Avatar
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    Originally Posted by JJ22 View Post
    ^This is kinda what I was thinking on doing.

    Leaning at the moment for a push pull power and hyper EOD.
    Monday: Pull power w/ Legs
    Wed: Push power w/ abs and calves
    Friday: Pull hyper w/ Legs
    Sunday: Push hyper w/ abs and calves
    Tuesday: Pull power w/ Legs
    and so on.

    I like the EOD approach versus strictly keeping the workout days set in stone. Gives an extra day of rest with a rest day after each lifting day. In my experience, after a heavy power day my lifts the next day weren't 100%.


    Ha, I actually ran across that and that's why I made this thread. I've always wanted to try PHAT but 5x is just too much for me. My push pull EOD at the moment is perfect, however, I want to break away from the DC training / Myo-reps for a change.

    How's the MCAT studying going? Gettin' to the nitty gritty yet?
    I know what you mean with breaking away your current training. I'm starting to lose interest as well.

    MCAT studying sucks. You'll know when I'm in the nitty gritty when you don't see me on these boards anymore .

    Originally Posted by jst1225 View Post
    after just reading the 5/3/1 e-book im really liking the way this program sounds.. pretty simple and straightfoward and allows for a lot of tweaking.. thinking this might be up next when my schedule changes in 2 weeks.
    I did indeed decide on 5/3/1. The frequency is lower, hitting each muscle only once a week, but you can do almost anything with the assistance. I'm gonna do what Wendler recommended at first, but after a few weeks, I will some newer exercises. It's almost like PHAT, except the core lift it always P and the accessories are always H (unless you choose strength-based assistance). If you do decide on 5/3/1, PM me. I have a nice spreadsheet, and a few questions of my own as well.
    PES

    The above is my own opinion and does not reflect the opinion of PES

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