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.
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06-10-2011, 06:40 PM #1
- Join Date: Sep 2007
- Location: Duluth, Minnesota, United States
- Age: 35
- Posts: 1,060
- Rep Power: 5145
How to modify PHAT into 4 day a week EOD
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. Don’t 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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06-10-2011, 06:48 PM #2
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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06-10-2011, 09:57 PM #3
- Join Date: Sep 2007
- Location: Duluth, Minnesota, United States
- Age: 35
- Posts: 1,060
- Rep Power: 5145
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. Don’t 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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06-10-2011, 11:01 PM #4
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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06-10-2011, 11:02 PM #5
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06-11-2011, 11:20 AM #6
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06-11-2011, 12:37 PM #7
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06-11-2011, 06:58 PM #8
- Join Date: Sep 2007
- Location: Duluth, Minnesota, United States
- Age: 35
- Posts: 1,060
- Rep Power: 5145
^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?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. Don’t 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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06-11-2011, 08:59 PM #9
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06-11-2011, 10:21 PM #10
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 .
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.
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