PHAT Workout Plan & Tracker for Pc

1. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout).

2. During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body.

3. On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week.

4. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms.

5. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets.

6. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible.

7. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days.

8. Move the heavy weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks.

9. These finisher workouts will help you BLAST specific muscle groups at the end of each workout for maximum results.

10. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week.

11. These are found in our beginner, intermediate, and advanced workout plans, and are also available for creating custom workouts.

12. Liked PHAT Workout Plan & Tracker? here are 5 Health & Fitness apps like Yoga Workouts by Daily Burn; Motion Traxx: HIIT Workouts; Workouts by Muscle Booster; Lotus Flow - Yoga & Workout; Leg workouts - Lower Body;