Reply
Results 1 to 10 of 10
  1. #1
    Lean Gainin' JJ22's Avatar
    Join Date: Sep 2007
    Location: Duluth, Minnesota, United States
    Age: 35
    Posts: 1,060
    Rep Power: 5145
    JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500)
    JJ22 is offline

    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. 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
    Reply With Quote

  2. #2
    Registered User vrundmc's Avatar
    Join Date: Jul 2008
    Posts: 342
    Rep Power: 284
    vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50) vrundmc will become famous soon enough. (+50)
    vrundmc is offline
    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
    Reply With Quote

  3. #3
    Lean Gainin' JJ22's Avatar
    Join Date: Sep 2007
    Location: Duluth, Minnesota, United States
    Age: 35
    Posts: 1,060
    Rep Power: 5145
    JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500)
    JJ22 is offline
    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
    Reply With Quote

  4. #4
    Boomer Sooner PhiSig2298's Avatar
    Join Date: Jan 2011
    Location: Oklahoma, United States
    Posts: 15,088
    Rep Power: 39487
    PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000) PhiSig2298 has much to be proud of. One of the best! (+20000)
    PhiSig2298 is offline
    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
    Reply With Quote

  5. #5
    Banned Mr.Cooper69's Avatar
    Join Date: Jun 2009
    Posts: 20,302
    Rep Power: 0
    Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000)
    Mr.Cooper69 is offline
    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.
    Reply With Quote

  6. #6
    Registered User jst1225's Avatar
    Join Date: Feb 2011
    Location: New York, United States
    Age: 37
    Posts: 312
    Rep Power: 196
    jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10)
    jst1225 is offline
    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
    Reply With Quote

  7. #7
    Registered User GoJackets89's Avatar
    Join Date: May 2008
    Location: Kentucky, United States
    Age: 34
    Posts: 2,855
    Rep Power: 0
    GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500) GoJackets89 is a jewel in the rough. (+500)
    GoJackets89 is offline
    interested as well
    Reply With Quote

  8. #8
    Lean Gainin' JJ22's Avatar
    Join Date: Sep 2007
    Location: Duluth, Minnesota, United States
    Age: 35
    Posts: 1,060
    Rep Power: 5145
    JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500) JJ22 is a glorious beacon of knowledge. (+2500)
    JJ22 is offline
    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. 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
    Reply With Quote

  9. #9
    Registered User jst1225's Avatar
    Join Date: Feb 2011
    Location: New York, United States
    Age: 37
    Posts: 312
    Rep Power: 196
    jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10) jst1225 is on a distinguished road. (+10)
    jst1225 is offline
    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.
    Reply With Quote

  10. #10
    Banned Mr.Cooper69's Avatar
    Join Date: Jun 2009
    Posts: 20,302
    Rep Power: 0
    Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000) Mr.Cooper69 has a reputation beyond repute. Second best rank possible! (+100000)
    Mr.Cooper69 is offline
    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.
    Reply With Quote

Similar Threads

  1. Replies: 0
    Last Post: 08-08-2007, 10:05 PM
  2. Hypertrophy 3 day a week splits...How many sets per day?
    By supremo13 in forum Workout Programs
    Replies: 2
    Last Post: 01-18-2006, 05:55 PM
  3. How is this 2 day a week per body-part split
    By TheReasonSF3 in forum Teen Bodybuilding
    Replies: 7
    Last Post: 01-19-2005, 11:26 PM
  4. How is this 2 day a week per bodypart split
    By TheReasonSF3 in forum Workout Programs
    Replies: 2
    Last Post: 01-19-2005, 12:48 PM
  5. How many bottles of 1-AD for 600mg/day 6 week cycle?
    By MJSbossman in forum Supplements
    Replies: 5
    Last Post: 11-06-2003, 03:34 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts