Modified Layne Norton's PHAT

[BeastMode]

Coming from a 5x5 full body 3x a week background and focusing only on strength I have developed into a centaur (smaller upper body and huge lower body) haha. So I have devised a routine (modified PHAT) which I am thinking of doing to help that out, while also playing rugby. Rugby will be tuesdays, thursdays, and saturdays (games), so I will lift on sunday, monday, and wednesday which leaves fridays (day before game) off to enhance game day performance. My goals with this routine are to bulk up my upper body, retain my strength, and still keep pushing my compound lifts up. With that being said, does this seem like a good plan to roll with?

Sunday: Chest and Arms Hypertrophy Day
• Hypertrophy pressing movement: Flat barbell presses - 3 sets of 8-12 reps
• Hypertrophy pressing movement: Incline dumbbell presses - 3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press - 3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes - 2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls - 3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls - 2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench - 2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar - 3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment - 2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks - 2 sets of 15-20 reps

Monday: Back and Shoulders Hypertrophy Day (+Deadlifts +Cleans)
• Deadlifting Power Movement: Deadlifts – 3 sets of 3-5 reps
• Cleaning Power Movement: Cleans - 3 sets of 3-5 reps
• Hypertrophy pulling movement: Bent over row - 3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row - 3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench - 2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns - 2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses - 3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows - 2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables - 3 sets of 12-20 reps

Wednesday: Upper Power Day (+Squats)
• Squatting Power Movement: Squats - 3 sets of 3-5 reps
• Pressing Power Movement: Flat barbell presses - 3 sets of 3-5 reps
• Assistance pressing movement: Close grip bench - 3 sets of 6-10 reps
• Pulling Power Movement: Bent over rows - 3 sets of 3-5 reps
• Assistance pulling movement: Weighted Pull ups - 3 sets of 6-10 reps
• Pressing Power Movement: Standing military presses - 3 sets of 3-5 reps
• Assistance pressing movement: Weighted Dips – 3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls - 3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers - 3 sets of 6-10 reps

[Róbert Kovács]

Volumonster.

[Dunk]

How often will you add in deloads? And planned or when youre feeling bummed out?

I think it sounds like a whole lot of volume whilst playing rugby but I guess you can try it and see.
Good luck pal.

[BeastMode]

Volumonster.

Yeah it's a lot higher volume than what we're all used too. But I think it's doable. Many people only have tried it with success.

How often will you add in deloads? And planned or when youre feeling bummed out?

I think it sounds like a whole lot of volume whilst playing rugby but I guess you can try it and see.
Good luck pal.

Whenever I fell like I need one.

Yeah the volume is high, but for legs it's really low which is what's gonna be the steam engine.

[madmaxaus]

Like everyone else has said, it's a lot of volume, especially while playing rugby.

Give it a try and see how you go, you could probably drop a few exercises from each day and still get some good size gains.

[Dunk]

I dont know much about bodybuilding but I do know that a good rule for most things in life is start with a pinch and add from there. If you've not been on this type of program before you're not going to know which exercises you respond to and which ones aren't contributing anything except more stress. Why not start out with a couple of exercises and titrate up from there. Just my 2 pence, of course I could be very wrong.

[Simon Rest]

My only comment is that you may want to adjust Sunday gym time for being bruised and battered from game day. Good luck

[Jordan Feigenbaum]

I dont know much about bodybuilding but I do know that a good rule for most things in life is start with a pinch and add from there. If you've not been on this type of program before you're not going to know which exercises you respond to and which ones aren't contributing anything except more stress. Why not start out with a couple of exercises and titrate up from there. Just my 2 pence, of course I could be very wrong.

This. I ran phat for awhile. It can work but it's wholly inappropriate for you right now.

[BeastMode]

Thanks for the replies. I'm gonna try it out for a few weeks and see how it goes.

Jordan I'm taking your advice and I'm gonna work on conditioning with rugby and bulk back towards 180. Hopefully it doesn't slow me down much.