PHAT Modified Lower Volume

This is a modified version of the original PHAT workout program. It is intended for intermediate to advanced lifters with prior lifting experience. The 5 day program consists of 2 power days and 3 hypertrophy days. The lower volume and slight excercise changes allow for more training close or to failiure and shorter workouts, while providing adequate rest.

This program should be done for at least 4 weeks but can be done indefinitely. A deload week is recommended every 4-10 weeks. You should deload when you feel your progress stagnate for 2 straight weeks OR if you start to feel exessive fatigue during your workouts. Use the same sets and reps on your deload week with 50-60% of the weight. Everybody responds differently so listen to your body and adjust accordingly.

There is no set % of a 1 rep max for compound exercises. You should work up in reps until you can complete all sets for the maximum reps provided in the scheme. Then increase the weight, start again from the lower end of the rep range and repeat. 

Compound exercises should all be taken relatively close to failiure, but do not sacrifice good technique for weight or reps, the progress will come.

For more hypertrophy focused exercises, keep first sets 1-2 reps shy of failiure and go all out on the last set. Slight cheating and use of momentum is fine, but again do not compromise form for weight or extra reps. Smaller muscle groups like arms and calves can be trained to failiure on more sets, as these muscles can recover faster.

On certain bodyweight or weighted bodyweight exercises it is fine to use assistance when first starting the routine if you can not complete the lowest amount of reps in the scheme.

Rest periods between compound movements should be 3-5 minutes or until you feel completely rested and ready for your next set. The goal with these exercises is to build strenght not stamina. For hypertrophy-focused exercises rest 1-3 minutes until your breathing and heart rate stabilize and complete the next set.

After each session it is strongly suggested to stretch the worked muscles for 5-15 minutes. This will reduce soreness on the following days and will also aid in your mobility. 

You can swap excercises or variations according to your personal goals or preferences. Keep in mind however to switch exercises for ones with a similar movement pattern. For example for horizontal pulling movements you could choose dumbbell rows, cable rows, machine rows etc. 

If you wish, and feel that you are able to, you can also utilize additional techniques for going beyond failiure like rest-pause reps or drop sets. 

It is recommended to use these on lighter hypertrophy-focused exercises and sparringly, as utilizing them on heavier movements or too often might result in poor recovery and overtraining. Again, listen to your body, and judge for yourself, but most importantly enjoy the program and work hard.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Back Extension (Weighted)

Upper Body Power

Focus on building lower body strenght & athleticism

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Smith-Machine)

Nordic Curl

Pistol Squat

Standing Calf Raise

Lower Body Power

Bodybuilding-style workout for back & shoulders

Arnold Press

Shrug (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Lateral Raise (Cable)

Face Pull

Back & Shoulders Hypertrophy

Lateral Lunge (Weighted)

Leg Extension

Leg Curl

Sissy Squat

Calf Raise (Leg Press)

Lower Body Hypertrophy

Incline Bench Press (Smith Machine)

Incline Chest Fly (Dumbbell)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Spider Curl

Tricep Kickback

Chest & Arms Hypertrophy

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