cheatsheets/fitness/phat.md

title	category	layout	updated
Phat	Fitness	2017/sheet	2017-08-26

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
{: .-headers}

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
{: .-headers}

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
{: .-headers}

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

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
{: .-headers}

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
{: .-headers}