What is the best routine for hypertrophy? Should I stick with PHAT or move to P/P/L

[Mobster1995]

I'm now willing to workout 6 days a week

I've been doing PHAT for a while now, and I want a change...

Should I do Push/pull/leg since i'm training 6 days a week?
If so, which P/P/L routine should I look up for ?

in terms of size

[MaCK123]

both are decent routines.

i like l/p/p rest repeat. cant go wrong.

just look up coolcicadas/spidermans for a reference point and then add/change exercises/rep ranges to your liking.

[Mobster1995]

both are decent routines.

i like l/p/p rest repeat. cant go wrong.

just look up coolcicadas/spidermans for a reference point and then add/change exercises/rep ranges to your liking.

Cheers man, is it possible to do L/p/p 6 on 1 off?
I need saturdays off... Instead of doing it 3 on 1 off
p.s repped.

[MaCK123]

Cheers man, is it possible to do L/p/p 6 on 1 off?
I need saturdays off... Instead of doing it 3 on 1 off
p.s repped.

yeh thats fine man, plenty of people do it that way. i was actually going to do the exact same thing with saturdays of but purely decided to do a 3 on 1 off because i like the fact that the days change all the time.

raped back!

[chicheto93]

I had the same dillema a while ago and I decided to go with phat. When I trained 6 days a week I had problems with my knees and my shoulders and I was under the impression that so much frequency is just counterproductive and I might be overtraining. That's why I decided to stick with PHAT. If you are bored you can always swap rows with t-bar rows. chin ups and pull ups. Front squats and back squats. Work your way around it Anyways pick what best suits your goals and personal preferences, hope this helps.

[rorschachsaysno]

Week 1

Monday: Chest, Shoulders & Triceps
Tuesday: Back & Biceps
Wednesday: off
Thursday: Legs & Abs
Friday: Chest, Shoulders & Triceps
Saturday: off
Sunday: Back & Biceps

Week 2

Monday: off
Tuesday: Legs & Abs
Wednesday: off
Thursday: Chest, Shoulders & Triceps
Friday: Back & Biceps
Saturday: off
Sunday: Legs & Abs

How about that? I just made it up. As long as you have an off day before legs I think it's fine.

[RyansRecovery]

Upper / lower / upper / lower / upper / rest /rest

[Mobster1995]

I'll just stick with PHAT <3

I love it, just gonna add an extra day for abs/cardio

[KobiDC]

try out coolcicada/spiderman's ppl, or lyle mcdonald's generic bulking program

or you could stay with phat, they're all great programs

[Mobster1995]

try out coolcicada/spiderman's ppl, or lyle mcdonald's generic bulking program

or you could stay with phat, they're all great programs

Yeah man I'll just stick with PHAT
how u doing?

[Tb0282]

I think 3 on 1 offs are the best.

According to Lyle McDonald, every 4-5 days is the optimal frequency, which a 3-on-1 off provides.

Chest/Back, Legs/Abs, Shoulders/Arms

Chest/Arms, Legs/Abs, Back/Delts

Chest/Front Delts/Arms, Legs/Abs, Back/Side+Rear delts

etc

[KobiDC]

Yeah man I'll just stick with PHAT
how u doing?

pretty sweet, working out in an hour and trying out lyle mcdonald's program!

what about you buddy?

[KobiDC]

I think 3 on 1 offs are the best.

According to Lyle McDonald, every 4-5 days is the optimal frequency, which a 3-on-1 off provides.

Chest/Back, Legs/Abs, Shoulders/Arms

Chest/Arms, Legs/Abs, Back/Delts

Chest/Front Delts/Arms, Legs/Abs, Back/Side+Rear delts

etc

hey tb, good to see you around man. what are your thoughts on lyle mcdonald's generic bulking program incidentally?

[Mobster1995]

pretty sweet, working out in an hour and trying out lyle mcdonald's program!

what about you buddy?

I'm good, and have a good one man : )

[Tb0282]

hey tb, good to see you around man. what are your thoughts on lyle mcdonald's generic bulking program incidentally?

I think its the perfect routine for a beginner.