BENCH/SQUAT/DEAD  PHAT

A modified version of the original PHAT program, emphasizing the three compound exercises (Bench Press, Squat, and Deadlift), with additional focus on heavy Squats by George Michelakis.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Dip (Weighted)

Bent Over Row (Barbell)

Seated Overhead Press (Dumbbell)

Squat (Barbell)

Leg Extension

Hamstring Curl

Seated Calf Raise

Calf Raise (Leg Press)

Deadlift (Barbell)

Dumbbell Row

Seated Row (Cable)

Lat Pulldown

Lateral Raise (Dumbbell)

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Preacher Curl (Dumbbell)

Preacher Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

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