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PHAT Routine

This document outlines a 6-week strength training program that includes exercises done on Mondays, Tuesdays, Thursdays, and Fridays with barbell rows, squats, deadlifts, leg presses, shoulder presses, curls, and tricep exercises. It lists the exercises, sets, reps, and intensity (percentage of max weight) completed each week.

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Arian Berisha
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61 views

PHAT Routine

This document outlines a 6-week strength training program that includes exercises done on Mondays, Tuesdays, Thursdays, and Fridays with barbell rows, squats, deadlifts, leg presses, shoulder presses, curls, and tricep exercises. It lists the exercises, sets, reps, and intensity (percentage of max weight) completed each week.

Uploaded by

Arian Berisha
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Day of the Week

Lift/Exercise
Barbell Rows Weighted Pull-Ups Flat Dumbell Press

Sets
3 2 3 2 3 3 3

Reps
5 10 5 10 10 10 10

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Monday

Weighted Dips Dumbell Shoulder Press EZ bar Curls Skullcrushers

Squats Box Squats

3 2 2 3 2

5 10 10 8 10

Tuesday

Leg Extensions Deadlifts Leg Curls

Barbell Rows 70% Cable Rows Dumbell Shrugs

6 3 2 2 3 2

3 12 15 20 12 15

Thursday

Close Grip Pulldowns Dumbell Press Up-Right Rows

Day of the Week

Lift/Exercise
Squats 70% Box Squats Leg Press

Sets

Reps

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

6 3 2 3 3 2 4

3 12 15 20 12 15 15

Friday

Leg Extensions Deadlifts Leg Curls Calf Raises

Flat Dumbell Press 70% Incline Dumbell Press Incline Cable Flyes

6 3 3 3 2 3 2

3 12 20 12 15 12 15

Saturday

EZ Bar Curls Dumbell Curls Tricep Extension Tricep Pushdowns

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