Time to get PHAT | Strength and Size | Bulk

[JAS99]

Hey guys, starting my bulk now and i've decided to to PHAT. Here's a little about me:
5'7, 140 pounds, lifting for about 9 months - this was the school program, pretty bad.
Over the summer i did the Jump Manual which increased my vertical pretty good. Wanted to try PHAT and see what kind of gains i can make!

I'm working out with my brother who is also doing PHAT so this will give me good motivation especially since our stats are pretty close

Current stats:
Bench Press - 140 (1 rep)
Squat - 190 (estimate, never did 1 rep max yet)
Deadlift - 295 (1 rep, this was in late april)

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

I would be doing something close to this, maybe some rest days may be flipped throughout the program due to school/family.

Week 1 Day 1 – Upper Power day
Pendlay rows - 110x4x3
Pull ups - BWx9 BWx7
Bench Press - 120x5 120x5(assisted) 120x5(assisted)
Rack Chins - BWx10 BWx9
Dips - BWx9 BWx7
DB shoulder press - 30x10 30x9 30x7
Cambered Bar curls - 30x10 35x8x2
Biceo curls - 50x6x2
Tricep extension - 30x10 35x10x2
Rope tricep extensions - 40x10x2

Pretty good first day, really feel it in my lats. Today i tested the weights out to find out what to do so i'll adjust accordingly in week 2. Took an off day today because i have a volleyball game at night (need fresh legs haha( and will hit legs tomorrow! Keep you guys updated!

[ReptarGSO]

Make sure not to skip the speed work when the days come. A lot of people do for some reason. Been running Phat for a month now, it's fun as phark. Best of luck with the gainz

[JAS99]

Make sure not to skip the speed work when the days come. A lot of people do for some reason. Been running Phat for a month now, it's fun as phark. Best of luck with the gainz

Ya for sure! Quick question about the speed work, im supposed to do it as explosively as possible then do the negative slowly? And spped work for only the first exercise, correct?

[JAS99]

Didn't do legs today, hurt my ankle during my volleyball game yesterday, i'll rest it a few days and see how it feels. It sucks, right before my first leg day, i'll probably try to do legs on friday/saturday! Back and shoulders hypertrophy tomorrow!

[JAS99]

Back and Shoulder Hypertrophy Day - Week 1

Pendlay Rows (speed) - 80x6x3 Pretty easy, liked the different feel, will be moving up on this next week
Rack chins - BWx12, BWx10, BWx9
Seated Cable Row - 42.5x10 42.5x9, 40x12 This is on a pulley machine for the numbers are half the original (used for each hand)
DB rows - 25x15x3
Close grip pulldown - 27.5x18, 35x16 also on a dual pulley
DB shoulder press - 30x12, 30x10, 30x8
Upright Rows - 40x12x3
side lateral raises - 12.5 db x3

Overall a good workout, really liked the variety of different reps, change of pace than usual 6-10 reps. The dual pulley machines are halved so the numbers might seem really low, can't wait for tomorrow for chest and arms!

[ReMeX12]

Hey, I noticed you were doing PHAT, do you know the point of the speed reps? I'm thinking about doing something like 3x10 for each of the "speed rep" exercises because I really don't see the point in doing them. What do you think?

Good luck bro! I'll keep checking out your log since we have the exact same weekly schedule, lol.

[JAS99]

Hey, I noticed you were doing PHAT, do you know the point of the speed reps? I'm thinking about doing something like 3x10 for each of the "speed rep" exercises because I really don't see the point in doing them. What do you think?

Good luck bro! I'll keep checking out your log since we have the exact same weekly schedule, lol.

speed reps are for increasing speed which increases the explosiveness of the muscle. More explosiveness leads to strength gains.

Also, speed x strength = power so the more strength you have and wityh additional speed/explosiveness will help you output more power through your muscles. The perfect example for me is through vertical jump because i train legs through this method essentially. I do strength one day and the ohter i usually do plyometrics which trains speed through quick bursts. You need explosiveness and strength to jump higher because it creates more output.
A long explanation lol but i am going to stick with these speed reps because many people do not and in my opinion overlook the concept of "power day"

[JAS99]

Week 1 - Chest and Arms Hypertrophy

DB Press for speed - 40x6x3
DB incline - 40x9, 40x9, 40x5 Don't know why i only was able to do 5, maybe not enough rest between sets?
Hammer Strength Chest Press - 95x13, 95x10, 90x10 Chest is pretty tired after last set
Machine Flies - 85x17, 85x15
Cambered bicep curls - 35x10x3
DB Concentration curls - 15x15, 15x14
Spider Curls - 15x15x2
Tricep skullcrushers - 40x10, 40x9x2
Cable kickbacks - 5lbsx15x2
Tricep extension with rope - 25x15, 30x12

Really good day! Felt a huge pump everywhere! Felt like i did TONS of curls, wanted to finish doing biceps badly lol with all those reps. Legs are tomorrow, love PHAT, it is so fun to do! Checking weight tomorrow also.

[JAS99]

Ok so i checked the weight this morning right when i woke up, im still 140 pounds, but i am going to say an increase of +0.5 lbs because i took a piss before i checked and in the beginning i did not. Also, bumping up my calories to 3000 (100 calorie increase per day) to see how things will be going.

[JAS99]

Week 1 Legs Power 2
- I am going to include two leg power days because my strength i feel is lacking. One will be the provided leg workout in PHAt and the other would be from the Jump Manual.

Squats (speed) - 145x5x4
Seated Calf Raises - 110x8x2
Leg Press - 180x10, 225x9
Deadlift - 195x6, 195x5x2
Standing Calf Raises - 115x10, 135x10x2
Ham Raises - 105x10, 105x9
Leg extension - 115x9, 155x8

Overall a really good day! First day back doing legs from about a one and a half week off after finishing jump manual (wanted to make sure to rest my legs properly). A rest day tomorrow and back for week 2!

[JAS99]

Week 2 Upper Body Power

Pendlay Rows - 120 4x3 (+10 lbs)
Pull Ups - 10, 7.5
Dips - 10x2
Bench - 120x5assistx2, 3 assist (my chest/triceps were a little tired from dips, make sure to do bench first next time, probably try 125)
Rack Chins - 5 lbs+BWx9, 5 lbs+BWx7
DB Shoulder Press - 35x7, 35x6x2
Cambered Bicep curls - 35x10, 40x7
Bicep Curls - 50x8, 50x7
Tricep extension - 40x8x2, 40x7
Tricep extension with Rope - 42.5x7, 42.5x5, 35x10
Chest Flies - 110x8, 110x7

I felt great during this workout, only thing is my bench, couldn't get more reps, felt tired after dips a little. Next week i am going to try 125 for probably 3 so i won't plateau early or anything. This was yesterday's workout that i didn't post also. Week 2 underway!

[JAS99]

Week 2 Back and Shoulder Hypertrophy

Pendlay Rows (speed) - 85x6x3
Rack Chins - 5 lbs + BW 12, 9, BWx9
Seated Cable Row - 42.5 x 12,11,10
DB Rows - 30x12x3
Close Grip Pulldown - 35x18x2
DB Shoulder Press - 35 lbs x 10, 8 30 lbsx7
Upright Rows 40x15,13
Side Lateral Raises - 12.5 Db x14x3

Really good workout, was really tired after Shoulder Presses but i felt a huge pump and felt amazing today! Chest and Arms Hypertrophy tomorrow!

[JAS99]

I am about to finish off week two after this leg workout tomorrow of PHAT! I'll post my chest/arm workout in a bit!

[JAS99]

Week 2 - Chest And Arms

Bench Press (speed) - 95x6x3
DB Incline - 40 lbs x 12, 10, 7
Hammer Strength 95x13, 8 90x10 (seems like i cant raise the weights on this after DB incline)
Flies - 90x14, 85x13
Cambered Bicep Curls - 40x12,11,10
Concentration curls - 20 lbs x 11x2
Spider Curls - 15 lbs x 16x2
Skullcrushers - 40x12 45x9, 8
Tricep kickbacks - 5 lbs x 18x2
Tricep rope pulldowns - 30x15, 12

Awesome pump today, i also did some forearm work after this to increase the pump and get some direct forearm work in at least once this week. Legs tomorrow and that concludes week 2. Checking my weight tomorrow morning before breakfast! I'll keep you guys updated!

[JAS99]

Ok so i checked my weight today and it was 142, so i gained 2 lbs in the last week. I am going to keep the calories at 3100 and if i gain 2 more pounds by next Monday then i will lower by 100-200 calories, since i am trying to gain 1 lb a week.

[JAS99]

Week 2 - Legs (Jump Manual workout)

Squats - 170 lbs x 5 x 5
Calf raises seated - 115 x 5 x 5 (superset last set)
Deadlift - 205 x 4 x 5
Lunges - 105 x 3 x 6
Ham Curls - 120 - 8, 7, 7, 115 , 7, then superset with 105, 80, 60
Leg extension 60 lbs each leg for 2 x 7
Front Squats - 85 x 3 x 8,8,7 , 95x5x1

Really good day today, felt amazing and exhausted after this workout. Played a little basketball after this and i could barely get enough power shooting 3s because i barely could go down lol. Off day tomorrow and starting week 3.

[JAS99]

Week 3 - Upper Power

Pendlay Rows - 125 x 5 x 3 - Thinking about staying same weight for next week? Any advice, was pretty hard to do 5
Pull Ups - BW x 10 , 6
Bench - 125 x 4 x 3 - really happy about this
Rack Chins - 5 lbs + BW x 10, 8
Dips - 10 lbs + BW x 9, 7
DB Shoulder Press - 35 x 8, 7, 4 - Really bad, tried 40s and couldn't bring it up even, bad shoulder today today
Cambered bicep Curls - 45 x 9, 8, 7
Bicep Curls - 50 x 8, 7
Skull crushers - 50 x 7, 8, 8
Rope extensions - 42.5 x 8, 6
Chest Flies machine - 110 x 10, 6

Decent day, shoulders were horrible, not sure why. On my Back/shoulder hypertrophy day i did 35 lbs for 10 and 8 reps. Anyone know why i went so much lower today? Bench was really good today, back was good but not sure if i should raise next week, maybe 5 lbs and 3-4 reps. Will see how it feels. Tomorrows legs, a little sore still from Monday's workout, but i will see in the morning.

[JAS99]

Week 3 - Lower Body Power

Squats (speed) - 150x5x4
Front Squats - 85x8, 95x7
Seated Calf Raises - 110x7x2
Standing Calf Raises - 135x8x3 - Both calf raises i went fully down and exploded as fast as i could up
Deadlift - 210 x 5,5,4 - raising my deadlift 5 lbs every time i do them
Leg Extension - 120 x 9,8,8
Ham Curls - 115x7x3
Single Leg Ham - 55x10, 60x7

This was yesterday's workout, forgot to post them. I'll post todays in a little bit

[waynelo4]

subbed brah. doing a 4-day modified PHAT split myself. Our weights are nearly the same and our stats are pretty similar

[JAS99]

Week 3 - Back and Shoulder Hypertrophy

Pendlay Rows (speed) - 90x6x3
Seated Cable Row - 45x12x1 47.5x 12, 11 - Rose this a lot from last week, did this before rack chins so i guess my back wasn't as tired.
Rack Chins - 5 lbs - 11 10 9 - pretty hard after cable rows, not sure if i will keep doing this before/after cable rows.
DB rows - 30x15x3
Close grip pulldowns - 40 x 16, 15
DB shoulder Press - 35 x 12, 7, 6 - Seems like i need more rest for shoulders, i did 12 then down to 7. Under 90 sec might not be enough
Upright rows - 45 x 12, 11
Side lateral raises - 12.5 DBs x 16, 15, 14
rear delt - 55 x 10 60 x 8,8

Love training back, seems really fun to me. Added rear delt work because i had some time, probably will stick with it. I didn't workout today as this was yesterdays workout because i went to Michigan and picked TONS of blueberries ( ilive in illinois) so Chest on Monday!

[JAS99]

Checked my weight today - 143.5 lbs after 3 weeks! Going pretty steadily with this weight gain. Bulk around 2900-3000 calories for now on.

[JAS99]

Week 3 - Chest and Arms Hypertrophy

Bench (speed) - 100x3x1 95x5x1 - 100 was pretty tough to do speed in. Not sure if i should raise it for next week or not.
Incline DB bench - 45x9, 7 40x8
Hammer Strength - 95x15, 14, 10
Flies - 90x18 95x15 - i did 95 by accident, my bro was doing it and i forgot to change, wasn't the best form on the last few reps
Cambered Curls - 45x12, 10 ,8
Concentration Curls - 20x13x2
Spider Curls - 15x19, 18
Skullcrushers - 50 x 10, 9, 8
Rope extensions - 35x13, 11
Kickbacks - 5x20 15Db x 16 - Switched to DB because 10lbs on the machine was really hard, probably stick with DBs from now on

Legs tomorrow! That will finish off week 3 then. This routine is really fun, really recommend it for anyone!

[JAS99]

Week 3 - Legs Hypertrophy (Jump Manual)

Squats - 175x4x5 then superset for 5 reps at 165,135,115
Calf Raises - 115x8x4 then superset for 8 reps
Ham Curls - 120x8x4 then superset for 6-8 reps
Front Squat - 95x8x3
Leg Extensions - 125x8x2 then superset for 6-8 reps
Deadlifts - 215x5x3

Quick question guys, i usually deadlift twice a week, should i keep doing this because i usually raise it 5 lbs a session for 5 reps and its already really hard. Dont want to injure/tire out my back too fast. Any advice?

[JAS99]

Week 4 - Upper Power Day

Barbell Rows - 125x5x3 - stayed this week, still felt really heavy
Pull Ups - 5 lbs+BW x 6, 4
Bench - 125x5, 4, 3
Rack Chins - 10lbs+BW 10, 8
DB shoulder Press - 40x5, 3 35x7
Shoulder Press Machine - 55x10, 65x6
Cambered Bicep Curls - 50x9, 7, 7
Bicep Curls - 50x10, 7
Skullcrusher - 50x9, 9, 7
Rope - 42.5 x 7, 10 - the first set i felt i could do 9 easily, but on rep 7 i couldnt get it but the first 6 were no problem lol, second set got 10
Flies - 115x10x2
Shrugs - Smith machine - 155x8 then DB 55x9 The barbells were being used and my hands were killing me so i did 2 sets only for traps.

Felt good today, starting week 4, legs probably saturday because my legs are still very sore. Like seeing the weights increasing per workout, probably gonna try benching 130 lbs next power day.

[JAS99]

Week 4 - Lower Power Day (speed)

Squats (explode) - 140x6x4 - lowered it from last week to explode more
Seated Calf Raises - 115x8x3 - all the way down and explode up
Deadlift - 185x7x3
Standing Calf Raises - 145x10, 160x8x2
Ham Curls - 120x7, 120x7, 115x8
Leg extension - 125x9x3
Front Squat - 100x8x3, 100x6
Single Leg Ham Curl - 60x9, 8
Calf Raises againt leg press - 245x9x2

Did a speed day because my legs were pretty tired/sore from the last leg day still

[JAS99]

The leg day i just posted was Saturday's workout, today i didn;t work out because i was with family all day, probably will just skip back hypertrophy altogether then and go for Chest and arms tomorrow.

[Grabre]

speed x strength = power

no, (force x distance) / time = power
just saying!
also good luck with phat, i ran it for a few weeks, i didn't particularly like it myself

[JAS99]

So i weighed myself today and it says 142... i lost 1.5 lbs? Gonna check Wednesday to make sure because i know weight flactuates

[JAS99]

Week 4 - Chest and Arms Hypertrophy

Bench (speed) - 100 x 3 x 6
DB incline - 45x11,7,5
Hammer Strength - 85x15,14,10
Flies - 95x18, 15
Cambered Bicep Curls - 50 x 11, 8, 8
Concentration Curls - 20x 15, 14
Spider Curls - 20x11,10
Skullcrushers - 50x11, 10, 9
Rope - 42.5 x 13 40 x 13
DB kickbacks - 15db x 18x2

Finishing off week 4, increasing weights every session!

[JAS99]

Week 5 - Upper Power

Pendlay row - 130x5x3
Pull Ups - 5lbs+BW x 7, 6
Rack Chins - 12.5lbs+BW x 8, 6
Bench - 130x4, 3, 2
Dips - 15lbs+BW x 8 ,7
DB Shoulder Press - 40x6, 5, 4
Cambered Bicep Curl - 55x8, 7 50x8
Bicep Curl - 50x10, 8
Skullcrusher - 55x8, 7, 7
Rope - 42.5x9x2
Flies - 110x12 115x12

Started week 5, love PHAT