5 3 1/ PHAT Hybrid Routine... Amazing!

[GarthVader]

Routine looks solid man and i might have to give this a try! One thing that worry's me is not recovering in time, and possible over training. Have you gone through either of these in your cycles? Thanks!

You got nothing to worry about man. Trust me.

[Miki95]

OP, where are you mein?

[GarthVader]

GOAT routine. Very customizable. It's my go to routine now.

[Miki95]

GOAT routine. Very customizable. It's my go to routine now.

What is that? Where to check it?

[GarthVader]

What is that? Where to check it?

I just modified the routine from the OP. I have it on my laptop. I'll post it up later.

[Miki95]

I just modified the routine from the OP. I have it on my laptop. I'll post it up later.

go go go go

[GarthVader]

go go go go

for the big 4 you can do 5/3/1 or 8/6/3. I've done both. Personally, I prefer 5/3/1. Check the OP in my log for the link to those programs. Log is in sig.

The reason the leg exercises are what they are is because of the equipment I had available at the time I made the program. Use what you have but muscle group workouts are the idea.

[Mehhzyy]

anyone think a beginner could use this fine or wait till intermediate

[GarthVader]

anyone think a beginner could use this fine or wait till intermediate

Sure. Just start out light. Don't kill yourself. Be patient and listen to your body. If you're following OPs routine, volume shouldn't be an issue. If you're talking about the routine above, take it down to 3 sets instead of 4 until you're ready to move on to 4 sets.

[BL17]

Wow, its been a long time since I've been on this site. I'm so glad everyone has gotten something out of this routine. Garth has done exactly what people should do with this "routine" and that's modify it to suit individual needs.

I personally dont use this routine anymore for myself purely because my goals have changed completely (powerlifting) but this is still my go to routine for early to late intermediates with different exercises for different people depending on weaknesses and such.

Garth mentioned 8/6/3 instead of 5/3/1 with more volume on accessory work. If you have a high volume tolerance then that too works. I posted up (on another thread maybe) about trying the same routine with slightly higher reps and lower intensities for a volume/accumulation block and less movement specific accessory and extra "fluff" work to balance out the physique of an individual.

Remember, this is not a program, and you shouldn't repeat this exact layout once you've finished a cycle because it wont work forever. But the general layout and guidelines are solid, and I would continue to use them until you get bored of the layout haha.

Good luck everyone

.... Jesus I haven't updated those sig numbers in a long time

[Mehhzyy]

Wow, its been a long time since I've been on this site. I'm so glad everyone has gotten something out of this routine. Garth has done exactly what people should do with this "routine" and that's modify it to suit individual needs.

I personally dont use this routine anymore for myself purely because my goals have changed completely (powerlifting) but this is still my go to routine for early to late intermediates with different exercises for different people depending on weaknesses and such.

Garth mentioned 8/6/3 instead of 5/3/1 with more volume on accessory work. If you have a high volume tolerance then that too works. I posted up (on another thread maybe) about trying the same routine with slightly higher reps and lower intensities for a volume/accumulation block and less movement specific accessory and extra "fluff" work to balance out the physique of an individual.

Remember, this is not a program, and you shouldn't repeat this exact layout once you've finished a cycle because it wont work forever. But the general layout and guidelines are solid, and I would continue to use them until you get bored of the layout haha.

Good luck everyone

.... Jesus I haven't updated those sig numbers in a long time

Hey man. Great physique! You're huge at 173lbs, I'm the same height and I'm aiming for 160. Haha

[BL17]

Hey man. Great physique! You're huge at 173lbs, I'm the same height and I'm aiming for 160. Haha

Thankyou man, its been a long time since I've updated anything on here. I'm no longer the weight I was as I've had to get into the 74kg weight class for powerlifting. But I normally sit around 78kg so I'm not too far from competition weight. 160/72kg is a good goal man, took me a while to get there lean for sure. Good luck!

[kingmode]

Hey BL17!
I really like your program but unfortunately I don't have the time nor the stats to go on a 5 day Hybrid Routine.
Are there any 3 or 4 day hybrid programs that you can recommend? I'm a football player so I'm more into strength than mass but I like the concept of addressing both in one program.
I was thinking of sth. like PHUL. What would you recommend?

[BL17]

Hey BL17!
I really like your program but unfortunately I don't have the time nor the stats to go on a 5 day Hybrid Routine.
Are there any 3 or 4 day hybrid programs that you can recommend? I'm a football player so I'm more into strength than mass but I like the concept of addressing both in one program.
I was thinking of sth. like PHUL. What would you recommend?

Hey man. Somebody posted a 4 day UL earlier in this thread that looked good. I cant tell you whether PHUL is any good because I haven't tried it HOWEVER if you like the look of it, and you can honestly say to yourself, I can make it to the gym and hit these workouts that are layed out then that program will work very well for you.

I know this gets parroted a lot by many people but it still holds true, every program that has been written will give you results PROVIDING you are consistent and it follows the principles of Prilepins Chart (look it up if you've never seen it) which is basically a table of guidelines that tells you what rep range/volume to use for each individual application of training. You'll know what I mean when you see it.

I dont do "splits" anymore unless I'm in my offseason (PLing offseason, not a BB one) as its less specific for me. I train 4 days a week currently on a full body based pgm but it changes every week (volume and intensity wise) depending on how close to competition I am.

I haven't looked at 5/3/1 specifically for a while but that is strength based and 4 days a week and it works for many that are consistent. So find one that you like the look of and run it for a 8-12 week cycle.
Hope I helped

[kingmode]

Hey man. Somebody posted a 4 day UL earlier in this thread that looked good. I cant tell you whether PHUL is any good because I haven't tried it HOWEVER if you like the look of it, and you can honestly say to yourself, I can make it to the gym and hit these workouts that are layed out then that program will work very well for you.

I know this gets parroted a lot by many people but it still holds true, every program that has been written will give you results PROVIDING you are consistent and it follows the principles of Prilepins Chart (look it up if you've never seen it) which is basically a table of guidelines that tells you what rep range/volume to use for each individual application of training. You'll know what I mean when you see it.

I dont do "splits" anymore unless I'm in my offseason (PLing offseason, not a BB one) as its less specific for me. I train 4 days a week currently on a full body based pgm but it changes every week (volume and intensity wise) depending on how close to competition I am.

I haven't looked at 5/3/1 specifically for a while but that is strength based and 4 days a week and it works for many that are consistent. So find one that you like the look of and run it for a 8-12 week cycle.
Hope I helped

Thanks a lot for replying so fast! Really helped me.
Would you still use your program if size was still one of your goals or would you use sth. different or modify it?

[BL17]

Thanks a lot for replying so fast! Really helped me.
Would you still use your program if size was still one of your goals or would you use sth. different or modify it?

Personally, for me at the level I'm at now, I dont think id be able to run this program for very long before I stop making progress with it. The reason for this is because it tries to add strength and hypertrophy at the same time in a given microcycle (each training week). Now for an intermediate lifter (1-3years of training) the general layout will be very effective but i really do encourage changing exercises to support YOUR weaknesses. If you're doing a strength day, pick a movement weakness e.g. You're weak out of the hole in squats, then your accessory exercise will be paused squats or front squats. If you're doing a hypertrophy day pick a muscle imbalance to fix.

The layout and structure is very good and i will stand by that even years later after i wrote it and the reason for that is because it still one i reccommend to most lifters who have a good recovery ability.

[kingmode]

Personally, for me at the level I'm at now, I dont think id be able to run this program for very long before I stop making progress with it. The reason for this is because it tries to add strength and hypertrophy at the same time in a given microcycle (each training week). Now for an intermediate lifter (1-3years of training) the general layout will be very effective but i really do encourage changing exercises to support YOUR weaknesses. If you're doing a strength day, pick a movement weakness e.g. You're weak out of the hole in squats, then your accessory exercise will be paused squats or front squats. If you're doing a hypertrophy day pick a muscle imbalance to fix.

The layout and structure is very good and i will stand by that even years later after i wrote it and the reason for that is because it still one i reccommend to most lifters who have a good recovery ability.

Thanks again, man!!

[octaviansan]

Personally, for me at the level I'm at now, I dont think id be able to run this program for very long before I stop making progress with it. The reason for this is because it tries to add strength and hypertrophy at the same time in a given microcycle (each training week). Now for an intermediate lifter (1-3years of training) the general layout will be very effective but i really do encourage changing exercises to support YOUR weaknesses. If you're doing a strength day, pick a movement weakness e.g. You're weak out of the hole in squats, then your accessory exercise will be paused squats or front squats. If you're doing a hypertrophy day pick a muscle imbalance to fix.

The layout and structure is very good and i will stand by that even years later after i wrote it and the reason for that is because it still one i reccommend to most lifters who have a good recovery ability.

Great advices.
Do you have a log ?

[JaredJob]

This program looks great, but I can't decide whether to run this or CNS 5/3/1. I like that this routine has a more frequency but slightly less focus on the big 3. Anyone ran both?

[kevinjwu1]

What happens after week 4 in the 5/3/1 system?

[basketballer99]

I was thinking of doing this workout. I was doing strong lifts for 7 months, now i wanted to move onto another workout. Would this workout be good for me?

[GarthVader]

What happens after week 4 in the 5/3/1 system?

You deload then start the cycle again but add 5 lbs to your training max on upper body lifts and 10 lbs on your lower body lifts.

[GarthVader]

I was thinking of doing this workout. I was doing strong lifts for 7 months, now i wanted to move onto another workout. Would this workout be good for me?

Would be a great one to gain strength.

[basketballer99]

Okay thanks, i started it this week actually. Today was pull day but it only took me 50mins, 1hr at the most. Is this right or should it be taking longer? It feels a lot less work than strong lifts 5x5
Sorry if has been posted before
Cheers

[basketballer99]

Shouldn't pull day have more work than push day as the back needs more work to keep the chest and back balanced? If i'm wrong please explain

[GarthVader]

Shouldn't pull day have more work than push day as the back needs more work to keep the chest and back balanced? If i'm wrong please explain

Push day has more muscles to work. But it depends on what version of the program ITT you're running.

[basketballer99]

Push day has more muscles to work. But it depends on what version of the program ITT you're running.

Okay true, i will give this workout a go. Thanks

[IBgrind]

I know I'm pretty tardy to the party but can this workout be sustainable for cutting or only for building muscle because it's basically a "power/hypertrophy" based workout?

[WolfRose7]

I know I'm pretty tardy to the party but can this workout be sustainable for cutting or only for building muscle because it's basically a "power/hypertrophy" based workout?

Would just recommend you the actual 5/3/1 instead.
No offense to the OP but he gets nearly all the 5/3/1 principles wrong. I don't even see mention of a Training max

[wsracejr]

Wow 4 years late but this was the post that made me rethink and reprogram. I do a more HIT centered program. Note I train at home so my options are limited:

Push
Band pull aparts between pressing sets
BB Bench Press 6-8x1
BB Incline Press 8-12x1
Pushups 10-20x4
TRX Flys 10-15 x1
PJR Pullovers 10-15x1

Pull
Rack Pull Shrugs 6-8x1
BB Bent Rows 8-12x1
DB Kroc Rows 10-15x1 (each arm)
Pullups 10-15x4
EZ Bar Curls 10-15x1

Legs
Single leg landmine leg curl 10-15x1 (each leg)
Deficit Landmine Sumo Deadlift 6-8x1
Landmine Lumberjack Squat 8-12x1
Landmine Hack Squat 15-20x1
Sissy Squat 10-15x3
Landmine RDL 8-12X1
Landmine Twist 10-20x1

Upper
TRX Reverse Fly/Face Pull 20x2
Landmine Press 6-8x1
Close Grip Bench Press 10-12x1
Dips 10-15x3
Superset w/
Chins 10-15x3
Alt. DB Curls 10-15x1
Superset w/
Alt. Hammer Curls 10-15x1
3 way Delt Raise 10-15x1

Lower
Various BW Leg Curls/Bridges 10-15 reps each (warmup)
Various BW Squats/Jumps (warmup)
DB Stepup 10-15x1 (each leg)
Trap Bar Deadlift
6-8x1
10-15x1
20+ x1
Hanging Leg Raise 10-20x3

Thanks for the inspiration