{"id":21363,"date":"2023-12-11T13:44:22","date_gmt":"2023-12-11T18:44:22","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21363"},"modified":"2023-12-11T13:44:27","modified_gmt":"2023-12-11T18:44:27","slug":"12-week-phat-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-phat-workout-routine-with-pdf","title":{"rendered":"12-Week PHAT Workout Routine for Ultimate Growth with PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed a complete, easy-to-follow, and unique 12-week PHAT workout routine that can help you build strength and mass in an organized and efficient way.<\/p>\n\n\n\n<p>Power Hypertrophy Adaptive Training (PHAT) is a popular training split involving gym and <a href=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-deadlift-program-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-deadlift-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">powerlifting workouts<\/a>. It is a great way to put on mass and increase your lifting ability.<\/p>\n\n\n\n<p>The PHAT term was used by <a href=\"https:\/\/www.instagram.com\/biolayne\/?hl=en\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/biolayne\/?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Layne Norton<\/a>, a natural powerlifter and bodybuilder. However, I&#8217;ve created a different workout plan than what he shared on his website or app. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Do Power Hypertrophy Adaptive Training?<\/strong><\/h2>\n\n\n\n<p>Anyone who has been working out for a while and wants to maximize his\/her strength and muscle growth simultaneously can do Power Hypertrophy Adaptive Training (PHAT).<\/p>\n\n\n\n<p>It&#8217;s not recommended for new lifters or people with health issues because of its intensity and high training volume.<\/p>\n\n\n\n<p>I highly recommend you consult a professional around you who can analyze your fitness level and tell you whether PHAT split is for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>PHAT Workout Plan Description<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"BWgqN2Rn\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-11T19:18:52.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Top 10 Compound Exercises.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes the best compound exercises for strength, endurance, and hypertrophy.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/BWgqN2Rn-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/BWgqN2Rn.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>About Program<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Program Duration:<\/strong>&nbsp;12 Weeks<\/li>\n\n\n\n<li><strong>Split Type:<\/strong> <a href=\"https:\/\/thefitnessphantom.com\/3-day-upper-lower-split-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-upper-lower-split-with-pdf\" rel=\"noreferrer noopener\"><strong>Upper\/Lower Split<\/strong><\/a><\/li>\n\n\n\n<li><strong>Sessions\/Week:<\/strong>&nbsp;Five (Two Upper and Three Lower Body Days)<\/li>\n\n\n\n<li><strong>Workout Goal:<\/strong>&nbsp;Promote Strength and Hypertrophy<\/li>\n\n\n\n<li><strong>Target Gender:<\/strong>&nbsp;Male and Female<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong> Intermediate to Advanced<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>PHAT Workout Split<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Upper Body (Power Training)<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Legs and Glutes (Hypertrophy)<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Back and Delts (Hypertrophy)<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Lower Body (Power Training)<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Chest, Triceps, and  Biceps (Hypertrophy)<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> Rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up:<\/strong>&nbsp;It is best to start your workout with 5-10 minutes of dynamic warm-up exercises to increase your body temperature and prepare your muscles for heavy lifts.<\/li>\n\n\n\n<li><strong>Rest between sets:<\/strong>&nbsp;Take 3-5 minutes between power sets and 1-3 minutes of rest during hypertrophy training.<\/li>\n\n\n\n<li><strong>Load During Power Sets:<\/strong> <a href=\"https:\/\/www.omnicalculator.com\/sports\/one-rep-max\" data-type=\"link\" data-id=\"https:\/\/www.omnicalculator.com\/sports\/one-rep-max\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Calculate your one-rep max<\/strong><\/a> (1RM) and lift the load mentioned in this program.<\/li>\n\n\n\n<li><strong>Number of reps per set:<\/strong> Keep the rep ranges 2-8 for power lifts and 8-15 for hypertrophy sets.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week PHAT Workout Routine for Strength and Mass<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/PHAT-workout-plan.jpg\" alt=\"PHAT workout plan\" class=\"wp-image-21389\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/PHAT-workout-plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/PHAT-workout-plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/PHAT-workout-plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>This PHAT workout schedule includes training five days a week, two power training and three hypertrophy workout sessions, two lower body and three upper body days.<\/p>\n\n\n\n<p>Power training includes big lifts like deadlifts, squats, and bench presses, while the other days involve mostly <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" data-type=\"post\" data-id=\"7767\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>isolation exercises<\/strong><\/a>, such as biceps curl, lat pulldown, chest fly, leg extension, and leg curl.<\/p>\n\n\n\n<p>The combination of power lifts and hypertrophy exercises will help you build a firm, aesthetic, and defined physique and take your fitness to the next level.<\/p>\n\n\n\n<p>Here&#8217;s the program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-0973681059e98da90fd46d1accdac065\">Week 1-3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Deadlift<\/th><th>Bench<\/th><th>Pull-up<\/th><th>Overhead Press<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @65%<\/td><td>6 reps @70%<\/td><td>8 reps @65%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @70%<\/td><td>5 reps @75%<\/td><td>6 reps @70%<\/td><\/tr><tr><td>3<\/td><td>5 reps @80%<\/td><td>5 reps @75%<\/td><td>4 reps @75%<\/td><td>5 reps @75%<\/td><\/tr><tr><td>4<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><td>3 reps @75%<\/td><td>4 reps @80%<\/td><\/tr><tr><td>5<\/td><td>4 reps @85%<\/td><td>4 reps @85%<\/td><td>2 reps @80%<\/td><td>4 reps @80%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>Quad<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Step-up<\/td><td>Legs<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes\" target=\"_blank\" data-type=\"post\" data-id=\"4520\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>Glute<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>20-25<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a><\/td><td>Abs<\/td><td>3<\/td><td>10-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday\/Thursday- Back and Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pull Down<\/td><td>Back<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#4_V_Grip_Lat_Pulldown\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#4_V_Grip_Lat_Pulldown\" rel=\"noreferrer noopener\"><strong>V-Grip Lat Pull Down<\/strong><\/a><\/td><td>Back<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Unilateral_Row\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-lats#1_Unilateral_Row\" rel=\"noreferrer noopener\"><strong>One-arm DB Row<\/strong><\/a><\/td><td>Back<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Front Raises<\/td><td>Anterior Delt<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Side Delt<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=gQYAmUtpX4Q\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=gQYAmUtpX4Q\" rel=\"noreferrer noopener\"><strong>Bent-Over Lateral Raises<\/strong><\/a><\/td><td>Rear Delt<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Shrug<\/td><td>Upper Trap<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Legs and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Back Squat<\/th><th>Leg Press<\/th><th>SM Lunges<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @65%<\/td><td>6 reps\/leg @70%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @70%<\/td><td>6 reps @75%<\/td><\/tr><tr><td>3<\/td><td>5 reps @80%<\/td><td>5 reps @75%<\/td><td>4 reps @75%<\/td><\/tr><tr><td>4<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><td>4 reps @75%<\/td><\/tr><tr><td>5<\/td><td>4 reps @90%<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Chest, Triceps, and  Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#6_Incline_Bench_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#6_Incline_Bench_Press\" rel=\"noreferrer noopener\">Incline DB Bench Press<\/a><\/td><td>Chest<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Rwz69lvgJys\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Rwz69lvgJys\" rel=\"noreferrer noopener\"><strong>High-to-Low Cable Fly<\/strong><\/a><\/td><td>Chest<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Close-grip Bench press + Barbell Curl (Superset)<\/td><td>Arms<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bar Dips + Preacher Curl (Superset)<\/td><td>Arms<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" rel=\"noreferrer noopener\"><strong>1-arm OH Cable Extension<\/strong> <\/a>+ Incline DB Curl (Superset)<\/td><td>Arms<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-6596c816948609bb827ee8f7bd81b9ad\">Week 4-6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Deadlift<\/th><th>Bench<\/th><th>Pull-up<\/th><th>Overhead Press<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @70%<\/td><td>6 reps @70%<\/td><td>8 reps @65%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @75%<\/td><td>5 reps @75%<\/td><td>6 reps @70%<\/td><\/tr><tr><td>3<\/td><td>5 reps @80%<\/td><td>5 reps @80%<\/td><td>4 reps @75%<\/td><td>6 reps @75%<\/td><\/tr><tr><td>4<\/td><td>4 reps @85%<\/td><td>4 reps @85%<\/td><td>4 reps @75%<\/td><td>5 reps @80%<\/td><\/tr><tr><td>5<\/td><td>3 reps @90%<\/td><td>3 reps @90%<\/td><td>3 reps @80%<\/td><td>5 reps @80%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Legs and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Sumo Squat<\/td><td>Leg and Glute<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Bulgarian Squat<\/td><td>Quad and Glute<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>Hamstring<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=CjAVezAggkI\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=CjAVezAggkI\" rel=\"noreferrer noopener\"><strong>Seated Hip Adduction<\/strong><\/a><\/td><td>Adductors<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday\/Thursday &#8211; Back and Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-up<\/td><td>Back<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td>T-Bar Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Machine Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Arnold Press<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Side Delt<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>Rear Delt<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Upright Row<\/td><td>Upper Trap<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; <strong> <strong>Lower Body<\/strong> <\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Back Squat<\/th><th>Leg Press<\/th><th>SM Lunges<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @65%<\/td><td>6 reps\/leg @70%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @70%<\/td><td>6 reps @75%<\/td><\/tr><tr><td>3<\/td><td>5 reps @80%<\/td><td>5 reps @75%<\/td><td>4 reps @75%<\/td><\/tr><tr><td>4<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><td>4 reps @75%<\/td><\/tr><tr><td>5<\/td><td>4 reps @90%<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Chest, Triceps, and  Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Incline Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>DB Flat Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>High-to-Low Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Diamond Pushups + Chin-ups (Superset)<\/td><td>Arms<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Bar Dips + Spider Curl<\/td><td>Arms<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Overhead Cable Extension + Hammer Curl<\/td><td>Arms<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-26b99a3a882a9564d7b2a1777f7e2fd9\">Week 7-9<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Deadlift<\/th><th>Bench<\/th><th>Pull-up<\/th><th>Overhead Press<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @65%<\/td><td>6 reps @65%<\/td><td>8 reps @65%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @70%<\/td><td>6 reps @70%<\/td><td>6 reps @70%<\/td><\/tr><tr><td>3<\/td><td>5 reps @80%<\/td><td>5 reps @75%<\/td><td>6 reps @75%<\/td><td>5 reps @75%<\/td><\/tr><tr><td>4<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><td>5 reps @80%<\/td><td>4 reps @80%<\/td><\/tr><tr><td>5<\/td><td>3 reps @90%<\/td><td>3 reps @85%<\/td><td>4 reps @80%<\/td><td>4 reps @80%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Legs and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Landmine Squat<\/td><td>Quad<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glute<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hip Abduction<\/td><td>Adductors<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" data-type=\"post\" data-id=\"1367\"><strong>Calf Ra<\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"1367\" rel=\"noreferrer noopener\"><strong>i<\/strong><\/a><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" data-type=\"post\" data-id=\"1367\"><strong>ses<\/strong><\/a><\/td><td>Calves<\/td><td>3<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday\/Thursday &#8211; Back and Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Row<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>T-Bar Row<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Seated Row<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Side Delt<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Raise<\/td><td>Posterior Delt<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Front Raises<\/td><td>Anterior Delt<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Behind The Back Shrug<\/td><td>Upper Trap<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; <strong>Lower Body<\/strong> <\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Back Squat<\/th><th>Leg Press<\/th><th>SM Lunges<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @65%<\/td><td>6 reps\/leg @70%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @70%<\/td><td>6 reps @75%<\/td><\/tr><tr><td>3<\/td><td>5 reps @80%<\/td><td>5 reps @75%<\/td><td>4 reps @75%<\/td><\/tr><tr><td>4<\/td><td>4 reps @85%<\/td><td>4 reps @80%<\/td><td>4 reps @80%<\/td><\/tr><tr><td>5<\/td><td>4 reps @90%<\/td><td>4 reps @85%<\/td><td>4 reps @85%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Chest, Triceps, and  Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Decline DB Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Pec Dek Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>High-to-Low Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Skull Crusher<\/td><td>Triceps<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>Triceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Wrist Curl<\/td><td>Forearms<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-a6eca22c77b8301d4c8186dc8d057797\">Week 10-12<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Deadlift<\/th><th>Bench<\/th><th>Pull-up<\/th><th>Overhead Press<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @70%<\/td><td>6 reps @70%<\/td><td>8 reps @70%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @75%<\/td><td>6 reps @75%<\/td><td>6 reps @75%<\/td><\/tr><tr><td>3<\/td><td>6 reps @80%<\/td><td>6 reps @80%<\/td><td>5 reps @75%<\/td><td>6 reps @80%<\/td><\/tr><tr><td>4<\/td><td>5 reps @85%<\/td><td>5 reps @85%<\/td><td>4 reps @75%<\/td><td>5 reps @85%<\/td><\/tr><tr><td>5<\/td><td>4 reps @90%<\/td><td>4 reps @90%<\/td><td>4 reps @80%<\/td><td>4 reps @90%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; <strong>Legs and Glutes<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>Quad<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Step-up<\/td><td>Glute<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/single-leg-hamstring-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"11217\" rel=\"noreferrer noopener\"><strong>DB Single-leg DL<\/strong><\/a><\/td><td>Posterior Chain<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Back and Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Row<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>Back<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"923\" rel=\"noreferrer noopener\"><strong>Seated IYT Raises<\/strong><\/a><\/td><td>Shoulder<\/td><td>3-4<\/td><td>8-10<\/td><\/tr><tr><td>Face Pull<\/td><td>Posterior Delt<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>Anterior Delt<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Shrug<\/td><td>Upper Trap<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; <strong> <strong>Lower Body<\/strong><\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Sets<\/th><th>Back Squat<\/th><th>Leg Press<\/th><th>SM Lunges<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8 reps @70%<\/td><td>8 reps @65%<\/td><td>6 reps\/leg @70%<\/td><\/tr><tr><td>2<\/td><td>6 reps @75%<\/td><td>6 reps @70%<\/td><td>6 reps @75%<\/td><\/tr><tr><td>3<\/td><td>6 reps @80%<\/td><td>6 reps @75%<\/td><td>5 reps @75%<\/td><\/tr><tr><td>4<\/td><td>5 reps @85%<\/td><td>5 reps @85%<\/td><td>4 reps @80%<\/td><\/tr><tr><td>5<\/td><td>5 reps @90%<\/td><td>4 reps @90%<\/td><td>4 reps @85%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Chest, Triceps, and  Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Flat DB Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=GtHNC-5GtR0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=GtHNC-5GtR0\" rel=\"noreferrer noopener\">Incline Cable Fly<\/a><\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bar Dips<\/td><td>Triceps<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>One-arm OH Extension<\/td><td>Triceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-wrist-curls\" target=\"_blank\" data-type=\"post\" data-id=\"2473\" rel=\"noreferrer noopener\"><strong>Wrist Curl<\/strong><\/a><\/td><td>Forearms<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The PHAT Workout Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-be14c849-ccec-458e-a010-cdf5d52a0efd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/12-Week-PHAT-Workout-Routine.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-PHAT-Workout-Routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/12-Week-PHAT-Workout-Routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-be14c849-ccec-458e-a010-cdf5d52a0efd\" download>Download<\/a><\/div>\n\n\n\n<p>You can print out this program to use it offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>My Tips and Suggestions for Achieving Optimal Results<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Follow this program only if you are accustomed to various compound exercises.<\/li>\n\n\n\n<li>Listen to your body and adjust the program as needed based on your response to the training.<\/li>\n\n\n\n<li>PHAT is a high-volume training program that requires a decent recovery period and nutrition. So, consume enough macros to stimulate your muscle growth and allow your trained muscles 48-72 hours for recovery.<\/li>\n\n\n\n<li>Constantly challenge yourself by increasing the number of reps and loading more weight on the bar or machine.<\/li>\n\n\n\n<li>Make a habit of consuming nutritious meals before and after the workout.<\/li>\n\n\n\n<li>Adjust the routine according to your fitness level and goal.<\/li>\n<\/ul>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/PHUL-Workout-Routine-Summary.jpg\" alt=\"PHUL Workout Routine Summary\" title=\"PHUL Workout Routine Summary\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/PHUL-Workout-Routine-Summary.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/PHUL-Workout-Routine-Summary-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/PHUL-Workout-Routine-Summary-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-phul-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"18345\" rel=\"noreferrer noopener\"><strong>12-Week PHUL Workout Routine with Free PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program.jpg\" alt=\"\" title=\"Push-Pull-Legs-12-Week-Program\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Push-Pull-Legs-12-Week-Program-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\"><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-12-week-program-with-pdf\" data-type=\"post\" data-id=\"13409\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Push Pull Legs 12-week Program for Muscle Building<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout.jpg\" alt=\"Full Body Workout\" title=\"Full Body Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/Full-Body-Workout-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/full-body-tri-set-workout-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"17525\" rel=\"noreferrer noopener\">8-Week Full Body Tri Set Workout Program<\/a><\/strong><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout.jpg\" alt=\"3 Day Superset Workout\" title=\"3 Day Superset Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13126\" rel=\"noreferrer noopener\">3 Day Superset Workout to Build Muscles<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Frank-Zane-Workout-Routine.jpg\" alt=\"Frank Zane Workout Routine\" title=\"Frank Zane Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Frank-Zane-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Frank-Zane-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Frank-Zane-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><strong><a href=\"https:\/\/thefitnessphantom.com\/12-week-frank-zane-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21279\" rel=\"noreferrer noopener\">12-Week Workout Routine Inspired by Frank Zane<\/a><\/strong><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Progressive-Overload-Training-for-Strength.jpg\" alt=\"Progressive Overload Training for Strength\" title=\"Progressive Overload Training for Strength\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Progressive-Overload-Training-for-Strength.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Progressive-Overload-Training-for-Strength-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Progressive-Overload-Training-for-Strength-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/Progressive-Overload-Training-for-Strength-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" data-type=\"post\" data-id=\"13462\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-week Progressive Overload Strength Training Program<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed a complete, easy-to-follow, and unique 12-week PHAT workout routine that can help you build strength and mass in an organized and efficient way. Power Hypertrophy Adaptive Training (PHAT) is a popular training split involving gym and powerlifting workouts. It is a great way to put on mass and increase your lifting ability. The &#8230; <a title=\"12-Week PHAT Workout Routine for Ultimate Growth with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-phat-workout-routine-with-pdf\" aria-label=\"Read more about 12-Week PHAT Workout Routine for Ultimate Growth with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21388,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,444,381],"class_list":["post-21363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-strength-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21363","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21363"}],"version-history":[{"count":25,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21363\/revisions"}],"predecessor-version":[{"id":21392,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21363\/revisions\/21392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21388"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}