z0rzz Posted June 15, 2012 Share Posted June 15, 2012 Here's the routine I plan on starting next month, following Layne Norton's PHAT program and philosophy. Although I'll always consider myself a bodybuilder over a powerlifter, I definitely want to increase my power for the time being because I feel that my hypertrophy work has plateaued as a result of so much high volume and not enough power improvements. Monday - Upper Body Power MovementBentover Rows | 3 sets of 3-5 repsFlat BB Benchpress | 3 sets of 3-5 repsSeated DB Shouler Press | 3 sets of 4-6 repsWeighted Ab Work 3 sets 6-8 reps Tuesday - Lower Body Power MovementSquat | 3 sets of 3-5 repsDeadlift | 3 sets of 3-5 repsLeg Press | 2 sets of 6-8 repsStanding Calf Raise | 3 sets of 6-8 reps Thursday - Back and Shoulder Hypertrophy MovementSpeedwork: Bentover Rows | 6 sets of 3 reps (70% of 3-5 rep max)Lat Pulldowns | 2 sets of 8-10 repsSpeedwork: DB Shoulder Press | 6 sets of 3 reps (70% of 3-5 rep max)Upright Rows: 2 sets of 8-10 reps Friday - Lower Body Hypertrophy MovementSpeedwork: Squat | 6 sets of 3 reps (70% of 3-5 rep max)Leg Extension | 2 sets of 8-10 repsSpeedwork: Deadlift | 6 sets of 3 reps (70% of 3-5 rep max)RDL | 3 sets of 6-8 reps Saturday - Chest and Arms Hypertrophy MovementSpeedwork: Flat BB Benchpress | 6 sets of 3 reps (70% 3-5 rep max)Incline DB Press | 3 sets of 6-8 repsBB Curls | 3 sets of 6-8 repsTricep Extension | 2 sets of 6-8 reps I feel like some days have too much while others don't have enough, so please critique as you see fit. Obviously overall my number one goal is to put on good bulking size, but I definitely need to improve my power to do so (I'm very weak pound for pound at the moment). Link to comment Share on other sites More sharing options...
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