PHAT?? Can anyone explain the program to me and how to do it at home?
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mutantspicy wrote: »
Thanks for your input. I appreciate it and It is very helpful. I'm coming off a really high volume hypertrophy program that I created using my own modified version of Body Beast (got rid of the weird stuff and used the pacing and set structure). That routine is dumbbell centric lower weight but way more reps, I turned it into a 6 day 2xPPL split. So volume won't be an issue for me. For the me the struggle is the power days. I'm not used to doing pure strength lifting and I have to get used to longer rest cycles and upping my intensity. Its been a long time since I've done this kind of lifting. Its going to take me a cycle or two to find my weight and improve my grip strength to do the heavier loads.
It appears you did 4 week cycles? Did you alternate the main lift within each cycle or did you change the main lift after each cycle?
So I'm planning to alternate between Deadlift / Squat / Front Squat for lower. and Flat / Incline / Shoulder press for upper. The question is how long to stick with each lift, I'm thinking 3 to 4 weeks per lift.
Main lift did not get switched at all but some of the accessory items did. Here's an example of one week. Power days, main lift 3 mins rest between sets, 2 mins when switching lifts, accessories 75 secs between lifts. I supersetted a lot of the lifts too. Lat pulldown and rows for example. Hyper days were 75 secs rest between sets and between switch lifts.
Upper Body Power Purpose Set Scheme
Bench Press Power Pushing 4 sets of 3-5 <-set 85% of max
Lat pull down Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10
Lower Body Power Purpose Set Scheme
Squats Power Pressing 4 sets of 3-5 <-set 85% of max
Barbell Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Deadlifts Assistance Pulling 3 sets of 3-5
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Leg Press Calf Press Auxiliary Calf 2 sets of 6-10
Back & Shoulders HT Purpose Set Scheme
Pendlay Rows Speed Pulling 6 sets of 3 <-70% of weight from UBP day
BOR Hypertrophy Pulling 3 sets of 8-12
Seated Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Dumbbell Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20
Lower Body HT Purpose Set Scheme
Squats Speed Pressing 6 sets of 3 <-70% of weight from LBP day
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Leg Extensions Hypertrophy Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Leg Press Calf Press Hypertrophy Calf 4 sets of 10-15
Standing Calf Raises Hypertrophy Calf 3 sets of 15-20
Chest & Arms HT Purpose Set Scheme
Dumbbell Press Speed Pressing 6 sets of 3 <-70% of weight from UBP day
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Pec Deck Hypertrophy Fly 2 sets of 15-20
Cambered bar Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Hammer Curls Hypertrophy Curling 2 sets of 15-20
OTH Rope Tri Extension Hypertrophy Extension 3 sets of 8-12
Tri Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15
Tri Pulldowns Hypertrophy Extension 2 sets of 15-20
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Thank you very much Piper! I see you kinda set it up the way I did. I'm not sure if I can sustain both squat and deadlift on the same day especially on deficit. And also doing heavy dumbell squats and barbell DL's I don't have the grip strength for that yet. So thats why I probably will cycle them as Layne suggested. I guess I will play it by ear. The first 3 or 4 weeks will probably have a number of adjustments until I get into a flow.0
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mutantspicy wrote: »Thank you very much Piper! I see you kinda set it up the way I did. I'm not sure if I can sustain both squat and deadlift on the same day especially on deficit. And also doing heavy dumbell squats and barbell DL's I don't have the grip strength for that yet. So thats why I probably will cycle them as Layne suggested. I guess I will play it by ear. The first 3 or 4 weeks will probably have a number of adjustments until I get into a flow.
And that why, at a certain point in the lifting session, I pull out my Versa grips and continue on. I'm not going to let a fatigued grip impact the rest of my posterior chain or pulling movements.
Just wish I had bought the medium size instead of the large.
Oh, and those deadz were only at 70% due to fatigue from squats.
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piperdown44 wrote: »
And that why, at a certain point in the lifting session, I pull out my Versa grips and continue on. I'm not going to let a fatigued grip impact the rest of my posterior chain or pulling movements.
Just wish I had bought the medium size instead of the large.
Oh, and those deadz were only at 70% due to fatigue from squats.
Yeah, I got burned on the sizing of the Versa's myself. I ended up getting a pair of Cobra Grips and frankly, I think they are better. Better adjustability and they just seem like they support my wrists much better.1 -
piperdown44 wrote: »
Ahh! That makes sense.0 -
I may be late to the party, but you could try doing some banded hamstring curls/leg extensions. With heavy enough bands you can make them challenging in the 10-15 rep range.
Requires a little space and something to tie the band to. The hamstring curls could be done seated or while laying on your stomach.
I usually get my bands from eliteFTS.1 -
RMaxwell90 wrote: »I may be late to the party, but you could try doing some banded hamstring curls/leg extensions. With heavy enough bands you can make them challenging in the 10-15 rep range.
Requires a little space and something to tie the band to. The hamstring curls could be done seated or while laying on your stomach.
I usually get my bands from eliteFTS.
I definitely thought of that. I don't have anything setup for that right this moment, I definitely can put that together pretty easy just need better bands. Its a good alternative on hypertrophy day especially.
For now I have a plyo box and Row Bar for body weight rows. I'm gonna put some weight on my lap feet on the box and do hanging leg curls tomorrow. I've not tried hanging leg curls with weight before. It should work its basically rack chins but lifting with the legs instead arms. If doesn't work out, I may just go with banded option next week.0
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