Phat
A cheatsheet by @rstacruz|Refreshed 7 months ago.Refresh|View source on Github

Day 1: Upper Body Power

Day 1: Upper Body Power

Purpose Movement Sets x Reps
Pull: power Bent over / Pendlay rows 3 x 3-5
Pull: assistance Weighted Pull ups 2 x 6-10
Pull: auxiliary Rack chins 2 x 6-10
Press: power Flat dumbbell presses 3 x 3-5
Press: assistance Weighted dips 2 x 6-10
Press: assistance Seated dumbbell shoulder presses 3 x 6-10
Aux: curling Cambered bar curls 3 x 6-10
Aux: extension Skull crushers 3 x 6-10

Day 2: Lower Body Power

Day 2: Lower Body Power

Purpose Movement Sets x Reps
Press: Power Squats 3 x 3-5
Press: Assistance Hack Squats 2 x 6-10
Ext: Assistance Leg extensions 2 x 6-10
Pull: Assistance Stiff legged deadlifts 3 x 5-8
Pull: Assistance (curl) Glute ham raises or lying leg curls 2 x 6-10
Aux: calf Standing calf raise 3 x 6-10
Aux: calf Seated calf raise 2 x 6-10

Day 4: Upper Body Hypertrophy

Day 4: Upper Body Hypertrophy

Purpose Movement Sets x Reps
Pull: speed work Bent over / Pendlay rows 6 x 3
Pull Rack chins 3 x 8-12
Pull Seated cable row 3 x 8-12
Pull Dumbbell rows / shrugs against incline bench 2 x 12-15
Pull Close grip pulldowns 2 x 15-20
Shoulder Seated dumbbell presses 3 x 8-12
Shoulder Upright rows 2 x 12-15
Shoulder Side lateral raises with dumbbells or cables 3 x 12-20

Speed work: with 65-70% of normal 3-5 rep max

Day 5: Lower Body Hypertrophy

Day 5: Lower Body Hypertrophy

Purpose Movement Sets x Reps
Legs: speed work Squats 6 x 3
Press Hack squats 3 x 8-12
Press Leg presses 2 x 12-15
Extension Leg extensions 3 x 15-20
Pull Romanian deadlifts 3 x 8-12
Pull/curling Lying leg curls 2 x 12-15
Pull/curling Seated leg curls 2 x 15-20
Calf Donkey calf raises 4 x 10-15
Calf Seated calf raises 3 x 15-20

Day 6: Chest/Arms Hypertrophy

Day 6: Chest/Arms Hypertrophy

Purpose Movement Sets x Reps
Press: speed work Flat dumbbell presses 6 x 3
Press Incline dumbbell presses 3 x 8-12
Press Hammer strength chest press 3 x 12-15
Fly Incline cable flyes 2 x 15-20
Curl Cambered bar preacher curls 3 x 8-12
Curl Dumbbell concentration curls 2 x 12-15
Curl Spider curls against incline bench 2 x 15-20
Extension Seated tricep extension with cambered bar 3 x 8-12
Extension Cable pressdowns with rope attachment 2 x 12-15
Extension Cable kickbacks 2 x 15-20
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