PHAT Workout Plan for Muscle 电脑版：免费下载用于PC

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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.

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如何下载和安装 PHAT Workout Plan for Muscle 在你的PC和Mac上

检查兼容的 PC 应用程序或替代品

应用	下载	评分	开发人员
PHAT Workout Plan	获取应用程序或替代品 ↲	8 4.00	App Diggity, LLC

或按照以下指南在PC上使用 :

选择你的电脑版本:

Windows 10
Windows 11

软件安装要求:

步骤1：下载PC和Mac的Android模拟器

可直接下载。下载如下：

步骤2：在PC或Mac上安装模拟器

第3步： PHAT Workout Plan for Muscle 对于个人计算机 - Windows 7/8/8.1/10/11

现在，打开已安装的模拟器应用程序并查找其搜索栏。一旦找到它，请键入 PHAT Workout Plan for Muscle 在搜索栏并按搜索。点击 PHAT Workout Plan for Muscle应用程序图标。一个窗口 PHAT Workout Plan for Muscle 在Play商店或应用程序商店将打开并且它将在您的模拟器应用程序中显示商店。现在，按下安装按钮并像在iPhone或Android设备上一样，您的应用程序将开始下载。现在我们都完成了。
你会看到一个名为“所有应用程序”的图标。点击它，它会带你到一个包含所有已安装应用程序的页面。你应该看到图标。点击它并开始使用该应用程序。

获取适用于 PC 的兼容APK

下载	开发人员	评分	当前版本
下载 APK for PC »	App Diggity, LLC	4.00	3.0

下载 PHAT Workout Plan 对于Mac OS (Apple)

下载	开发人员	评论	评分
Free 对于Mac OS	App Diggity, LLC	8	4.00

获取 Windows 11

在 Windows 11 上设置电脑和下载 PHAT Workout Plan 应用的步骤:

检查您的计算机是否兼容：以下是最低要求：

RAM: 8GB (最低), 16GB (推荐)
存储: SSD
Processor:

Intel Core i3 8th Gen (最低或更高)
AMD Ryzen 3000 (最低或更高)
Qualcomm Snapdragon 8c (最低或更高)

Processor Architecture: x64 or ARM64

检查 PHAT Workout Plan for Muscle 是否已经有原生 Windows 版本在这里做 » 。如果没有本机版本，请继续执行步骤 3。

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下载 PHAT Workout Plan 为 PC

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