PHAT - Home Gym variant with deload

Lane Norton's PHAT program but customized to home gym specs and a deload week added

default

Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Pull-Up (Bodyweight)

Bent Over Row (Dumbbell)

Dip (Weighted)

Pendlay Row

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Upper Body Power

Squat (Barbell)

Hatfield Squat

Leg Extension (Dumbbell)

Stiff Leg Deadlift

Single-Leg Leg Curl

Standing Calf Raise

Lower Body Power

Rack Chins

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Military Press (Barbell)

Upright Row (Dumbbell)

Alternating Lateral Ball Slams

Back & Shoulders HT

Bulgarian Split Squat (Barbell)

Safety Bar Squat

Romanian Deadlift (Barbell)

Good Morning

Donkey Calf Raise (Dip Belt)

Jump Rope

Lower Body HT

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Chest & Arms HT

Upper Body Power - Deload

Lower Body Power - Deload

Back & Shoulders HT - Deload

Lower Body HT - Deload

Chest & Arms HT - Deload

Deload

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