P.H.A.T

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Power and Hypertrophy Adaptive Training

1Upper Power 10 exercises, 1 hr 27 mins

Barbell Bench Press	3x5 reps	rest: 210s
Dumbbell Incline Bench Press	2x8 reps	rest: 60s
Barbell Bent Over Row	3x5 reps	rest: 180s
Pull Ups	2x8 reps	rest: 140s
Chin Up	2x8 reps	rest: 140s
Dumbbell Shoulder Press	3x8 reps	rest: 140s
Barbell Curl	2x8 reps	rest: 120s
Triceps Pushdown V-Bar	2x8 reps	rest: 120s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Calf Press on Leg Press Machine	4x30 reps	rest: 60s

2Lower power 8 exercises, 1 hr 0 min

Barbell Squat	3x8 reps	rest: 60s
Leg Press Machine	2x12 reps	rest: 60s
Leg Extensions	2x12 reps	rest: 120s
Stiff-Legged Barbell Deadlift	3x8 reps	rest: 210s
Lying Leg Curls	2x12 reps	rest: 60s
Standing Calf Raises	4x5 reps	rest: 105s
Seated Calf Raise	2x12 reps	rest: 60s
Ab Crunch Machine	3x8 reps	rest: 60s

3Back & Shoulders 9 exercises, 1 hr 8 mins

Barbell Bent Over Row	3x8 reps	rest: 120s
Chin Up	3x10 reps	rest: 105s
Cable Seated Row	2x10 reps	rest: 105s
Middle Back Shrug	2x15 reps	rest: 105s
Close-Grip Front Lat Pulldown	2x15 reps	rest: 105s
Dumbbell Shoulder Press	3x8 reps	rest: 120s
Machine Reverse Flyes	3x8 reps	rest: 60s
Machine Deltoid Raise	2x15 reps	rest: 105s
Dumbbell Shoulder Shrug	2x8 reps	rest: 60s

4Legs 10 exercises, 1 hr 21 mins

Barbell Squat	3x8 reps	rest: 60s
Leg Press Machine	3x12 reps	rest: 60s
Hack Squat	3x12 reps	rest: 105s
Leg Extensions	2x15 reps	rest: 105s
Stiff-Legged Barbell Deadlift	3x8 reps	rest: 120s
Lying Leg Curls	2x12 reps	rest: 105s
Seated Leg Curl	2x15 reps	rest: 105s
Standing Calf Raises	5x5 reps	rest: 90s
Seated Calf Raise	3x15 reps	rest: 90s
Ab Crunch Machine	3x8 reps	rest: 60s

5Chest & Arms 10 exercises, 1 hr 21 mins

Barbell Bench Press	3x8 reps	rest: 150s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Machine Incline Chest Press	2x12 reps	rest: 105s
Machine Fly	2x15 reps	rest: 105s
Barbell Curl	3x8 reps	rest: 120s
Dumbbell Concentration Curls	2x12 reps	rest: 105s
Preacher Curl Machine	2x15 reps	rest: 105s
Triceps Pushdown V-Bar	3x8 reps	rest: 60s
Cable Triceps Pushdown	2x12 reps	rest: 105s
Cable Tricep Kickback	2x15 reps	rest: 105s