T Nation

Strive For More


#1

New to the forum. Started a new training program based off of the PHAT program design at the beginning of the month so I’m going to just start log from the beginning of this week and progress made thus far.
Stats:
27yo
6’2
212lbs

WEEKLY SPLIT
Power Upper Body
Power Lower Body
Off
Back&Shoulders Hypertrophy
Lower Body Hypertrophy
Chest&Arms Hypertrophy

•12/18/2017•
POWER UPPER BODY
DAY 22

Pulling Power Movement: Wide Grip Pull Ups
| 3 sets of 3-5 reps (strict controlled reps)
BW x5, BW x4, BW x3
Assistance Pulling movement: Hammer Strength ISO Lateral Row
| 2 sets of 6-10 reps (lbs per side)
90x10, 90x9
Auxiliary Pulling movement:Close Grip Pulldown
| 2 sets of 6-10 reps
165x6, 150x6 drop 150x4
Pressing Power Movement:Incline dumbbell presses
| 3 sets of 3-5 reps
110x3, 105x4, 105x3
Assistance pressing movement:Decline Press Machine
| 2 sets of 6-10 reps
110x10, 120x7
Assistance pressing movement:Seated dumbbell shoulder presses
| 3 sets of 6-10 reps
65x6, 60x6, 55x6
Auxiliary curling movement: Cambered bar curls
| 3 sets of 6-10 reps
70x10, 70x8, 70x6
Auxiliary extension movement:Skull crushers
| 3 sets of 6-10 reps(cambered Bar+lbs each side)
25x8, 25x8, 25x6
Dumbbell Shrugs
| 3 sets of 6-10 reps (3 second concentric hold)
75x12, 85x8, 90x6