PHAT/5x5 Hybrid

[Anarcho Capitalist]

Andy,

What are your general thoughts on this PHAT/5x5 routine for mass building/intermediate lifters? The scheme below is sets x reps. I know bodybuilding is generally disliked by some here, but I appreciate your insight. Thank you.

Mon.
Weighted Dips alt. w/ OHP every other week - 5x5
Weighted Chins - 5x5

Tue.
LBBS - 5x5
DL - 1x5
Back Ext. - 5x10

Wed.
Rest

Thu.
Weighted Dips DE - 10x3
Weighted Dips hypertrophy - 5x10
LTE - 3x10
BB Curls - 3x10

Fri.
LBBS DE - 10x2
LBBS hypertrophy - 5x10
Standing Calf Raises - 5x10

Sat.
OHP DE - 10x3
OHP hypertrophy - 5x10
Weighted Chins or Pulldowns hypertrophy - 5x10

Sun.
Rest

As you can see, I've replaced bench with weighted dips - I have a way of incrementally loading by weighing myself every workout and a process of entering the dip station properly in a "standardized" manner, FWIW. Thanks again.

[Andy Baker (KSC)]

I think you are trying to do too many things at once.

What are your goals? And what is PHAT?

[Anarcho Capitalist]

My long term goal is to be as strong and as aesthetic as possible at the same time. PHAT was conceived by Dr. Layne Norton. I respect a lot of his advice, but I'd like to cut down on the volume he proposes. Maybe it's not enough of cut? I hate to think this another sort of "magazine workout" as Norton is a genuinely strong guy, IMHO. I almost feel absurd for posting this, but here is the full split from http://www.simplyshredded.com/mega-f...ated-2011.html

Day 1: Upper Body Power Day
•Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
•Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
•Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
•Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
•Assistance pressing movement: Seated dumbbell shoulder presses
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

Day 2: Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3-5 reps
•Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
•Assistance extension movement: Leg extensions
2 sets of 6-10 reps
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
•Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
•Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
•Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pulling movement: Rack chins
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

Day 5: Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
•Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
•Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
•Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
•Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
•Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
•Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•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

Day 7: Rest

[Jordan Feigenbaum]

PHAT = Power hypertrophy adaptive training. I ran it for a while. It's a decent advanced program for those who can tolerate high volume training, but dips would be a poor choice for all this work (this is coming from a guy who took his dip up to 4 plates + BW) as there are plenty of better options to rotate in.

5x5 sets across doesn't work too well on ME day either (tried that too). Not trying to step on your toes Andy, just sharing my experience with the program.

[cfm]

PHAT outline
http://www.simplyshredded.com/mega-f...ated-2011.html

stick with the 3x5 and try upping your weight by 5lbs deadlift/squats and 2.5lbs (microplate) bench/row on power days, likely your lifts wont go up by much mostly maintenance because the emphasis is on volume...both individually are difficult combined it would be a complete train wreck.

[Andy Baker (KSC)]

Okay, okay. Yes, I am familiar with Layne Norton and how he trains. I just didn't know it was called PHAT or whatever. In concept, I agree, heavy weights early in the week to keep strength up and high rep stuff later in the week for the pump.

I do a similar program at my gym for some of my general fitness folks. Its a 3 day full body arrangement:

Monday:

Squat - 5x5 (ramped each set)
Bench - 5x5 (ramped each set)
Upperback (rows) 3-4 x 8-12

Weds:

Press 5x5 (ramped)
Deadlift 1 x 5
Biceps 3-4 x 8-12
Abs 3-5 x 15-20

Friday:

Squats 4 x 12-15
DB Incline Press 4 x 10-12
Upperback (lat pulls) 4 x 10-12
Triceps 3 x 10-15

We usually conditioning 5-15 minutes after each workout as well