PHAT routine

[alejandroPH]

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Hello,

I've just been through JasonDB's novice routine and I'd like to switch to an intermediate one. I made some and still want to make some more modifications since my local gym does not possess all equipment (the ones with asterisks). Suggestions for alternative exercises to these exercises as well any other additional comments are appreciated.

Day 1: Upper Body Power Day

Pulling Power Movement: Pendlay rows
3-5 x 3 sets
Assistance Pulling movement: Weighted Pull ups
6-10 x 2 sets
Auxiliary Pulling movement: Rack chins
6-10 x 2 sets
Pressing Power Movement: bench press
3-5 x 3 sets
Assistance pressing movement: Weighted dips
6-10 x 2 sets
Assistance pressing movement: Seated dumbbell shoulder presses
6-10 x 3 sets
Auxiliary curling movement: straight bar curls
6-10 x 3 sets
Auxiliary extension movement: Skull crushers
6-10 x 3 sets


Day 2: Lower Body Power Day

Pressing Power Movement: Squats
3-5 x 3 sets
Assistance pressing movement: Hack Squats
6-10 x 2 sets
Assistance extension movement: Leg extensions
6-10 x 2 sets
Assistance pulling movement: Stiff legged deadlifts
5-8 x 3 sets
Assistance pulling/curling movement: Glute ham raises or seated leg curls
6-10 x 2 sets
Auxiliary calf movement: Standing calf raise*
6-10 x 3 sets
Auxiliary calf movement: Seated calf raise*
6-10 x 2 sets


Day 3: Rest


Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Pendlay rows
65-70% 3 x 6 sets
Hypertrophy pulling movement: Rack chins
8-12 x 3 sets
Hypertrophy pulling movement: Machine row
8-12 x 3 sets
Hypertrophy pulling movement: shrugs
12-15 x 2 sets
Hypertrophy pulling movement: Close grip pulldowns
15-20 x 2 sets
Hypertrophy shoulder movement: Seated dumbbell shoulder presses
8-12 x 3 sets
Hypertrophy shoulder movement: Upright rows
12-15 x 2 sets
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
12-20 x 3 sets


Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats
65-70% 3 x 6 sets
Hypertrophy pressing movement: Hack squats
8-12 x 3 sets
Hypertrophy pressing movement: Leg presses
12-15 x 2 sets
Hypertrophy extension movement: Leg extensions
15-20 x 3 sets
Hypertrophy pulling movement: Romanian deadlifts
8-12 x 3 sets
Hypertrophy curling movement: Seated leg curls
15-20 x 3 sets
Hypertrophy calf movement: Donkey calf raises*
10-15 x 4 sets
Hypertrophy calf movement: Seated calf raises*
15-20 x 3 sets


Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: bench press
65-70% 3 x 6 sets
Hypertrophy pressing movement: Incline dumbbell presses
8-12 x 3 sets
Hypertrophy pressing movement: Hammer strength incline chest press
12-15 x 3 sets
Hypertrophy fly movement: Incline or seated cable flyes
15-20 x 2 sets
Hypertrophy curling exercise: Cambered bar preacher curls
8-12 x 3 sets
Hypertrophy curling exercise: Dumbbell concentration curls
12-15 x 2 sets
Hypertrophy curling exercise: Spider curls against incline bench
15-20 x 2 sets
Hypertrophy extension exercise: Seated tricep extension with cambered bar
8-12 x 3 sets
Hypertrophy extension exercise: Cable pressdowns with rope attachment
12-15 x 2 sets
Hypertrophy extension exercise: Cable kickbacks*
15-20 x 2 sets


Day 7: Rest

Other comments/questions :

- Warmup sets for compound movements only.
- Rest 3-4 minutes for compound movements, 1-3 minutes for the rest
- Will try to continue to progressively overload

- For pullups exercises, how far apart do my hands have to be ? Or is this really a person-to-person thing ?
- For the weighted dips, is it recommended that my body be tilted at an angle or remain straight ?
- I don't think my gym has any calf-related machine equipment. I'm thinking of doing only one calf exercise.
- I'd like to include conventional deadlifts and overhead presses but I've no idea how to incorporate them.