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  • PHAT Workout Log TEMPLATE - LiftVault - Com-1

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    PHAT Workout Log TEMPLATE - LiftVault.com-1

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    19 views5 pages

    PHAT Workout Log TEMPLATE - LiftVault - Com-1

    Uploaded by

    brod337

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Input Your 1RM (lbs or kg)

    Squat 100
    Bench Press 100
    Deadlift 100

    Rounding 2.5 (5 = lb, 2.5 = kg)


    To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.com
    1: Upper Body Power Purpose Set Scheme Weight Percentage 70% to 80% is recommended
    % of 1RM
    Bench Press Power Pushing 3 sets of 3-5 70 70% You can choose to increase this as you go if you'd like.
    Weighted Pull Ups Assistance Pulling 2 sets of 6-10
    Horizontal Row Auxiliary Pulling 2 sets of 6-10
    Weighted Dips Assistance Pressing 2 sets of 6-10
    Pendlay Rows Power Pulling 3 sets of 3-5 <-- fill this in to calculate hypertrophy day weight
    Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
    Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
    Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

    2: Lower Body Power Purpose Set Scheme Weight Percentage


    Squats Power Pressing 3 sets of 3-5 70 70% <-- % of 1RM
    Hack Squats Assistance Pressing 2 sets of 6-10
    Leg Extensions Assistance Extension 2 sets of 6-10
    Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
    Leg Curls Assistance Curling 2 sets of 6-10
    Standing Calf Raise Auxiliary Calf 3 sets of 6-10
    Seated Calf Raise Auxiliary Calf 2 sets of 6-10

    4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
    Pendlay Rows Speed Pulling 6 sets of 3 0 65% <-- % of power day
    Horizontal Row Hypertrophy Pulling 3 sets of 8-12
    Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
    Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
    Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
    Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
    Upright Rows Hypertrophy Shoulder 2 sets of 12-15
    DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

    5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day


    Squats Speed Pressing 6 sets of 3 45 65% <-- % of power day
    Hack Squats Hypertrophy Pressing 3 sets of 8-12
    Leg Press Hypertrophy Pressing 2 sets of 12-15
    Leg Extensions Hypertrophy Extension 3 sets of 15-20
    Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
    Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
    Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
    Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
    Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

    6: Chest & Arms HT Purpose Set Scheme Weight


    Use a weight you can hit
    explosively with 2 to 3 reps in
    Dumbbell Press Speed Pressing 6 sets of 3 the rank
    Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
    Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
    Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
    Preacher Curls Hypertrophy Curling 3 sets of 8-12
    DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
    Spider Curls Hypertrophy Curling 2 sets of 15-20
    Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12
    Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15
    Cable Kickbacks Hypertrophy Extension 2 sets of 15-20
    1: Upper Body Power Purpose Set Scheme Weight Percentage
    Bench Press Power Pushing 3 sets of 3-5 72.5 72.5%
    Weighted Pull Ups Assistance Pulling 2 sets of 6-10
    Horizontal Row Auxiliary Pulling 2 sets of 6-10
    Weighted Dips Assistance Pressing 2 sets of 6-10
    Pendlay Rows Power Pulling 3 sets of 3-5 <-- fill this in to calculate hypertrophy day weight
    Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
    Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
    Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

    2: Lower Body Power Purpose Set Scheme Weight Percentage


    Squats Power Pressing 3 sets of 3-5 72.5 72.5%
    Hack Squats Assistance Pressing 2 sets of 6-10
    Leg Extensions Assistance Extension 2 sets of 6-10
    Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
    Leg Curls Assistance Curling 2 sets of 6-10
    Standing Calf Raise Auxiliary Calf 3 sets of 6-10
    Seated Calf Raise Auxiliary Calf 2 sets of 6-10

    4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
    Pendlay Rows Speed Pulling 6 sets of 3 0 72.5%
    Horizontal Row Hypertrophy Pulling 3 sets of 8-12
    Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
    Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
    Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
    Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
    Upright Rows Hypertrophy Shoulder 2 sets of 12-15
    DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

    5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day


    Squats Speed Pressing 6 sets of 3 47.5 65%
    Hack Squats Hypertrophy Pressing 3 sets of 8-12
    Leg Press Hypertrophy Pressing 2 sets of 12-15
    Leg Extensions Hypertrophy Extension 3 sets of 15-20
    Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
    Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
    Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
    Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
    Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

    6: Chest & Arms HT Purpose Set Scheme Weight


    Use a weight you can hit
    explosively with 2 to 3 reps in
    Dumbbell Press Speed Pressing 6 sets of 3 the rank
    Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
    Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
    Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
    Preacher Curls Hypertrophy Curling 3 sets of 8-12
    DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
    Spider Curls Hypertrophy Curling 2 sets of 15-20
    Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12
    Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15
    Cable Kickbacks Hypertrophy Extension 2 sets of 15-20
    1: Upper Body Power Purpose Set Scheme Weight Percentage
    Bench Press Power Pushing 3 sets of 3-5 77.5 77.5%
    Weighted Pull Ups Assistance Pulling 2 sets of 6-10
    Horizontal Row Auxiliary Pulling 2 sets of 6-10
    Weighted Dips Assistance Pressing 2 sets of 6-10
    Pendlay Rows Power Pulling 3 sets of 3-5 <-- fill this in to calculate hypertrophy day weight
    Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
    Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
    Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

    2: Lower Body Power Purpose Set Scheme Weight Percentage


    Squats Power Pressing 3 sets of 3-5 77.5 77.5%
    Hack Squats Assistance Pressing 2 sets of 6-10
    Leg Extensions Assistance Extension 2 sets of 6-10
    Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
    Leg Curls Assistance Curling 2 sets of 6-10
    Standing Calf Raise Auxiliary Calf 3 sets of 6-10
    Seated Calf Raise Auxiliary Calf 2 sets of 6-10

    4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
    Pendlay Rows Speed Pulling 6 sets of 3 0 67.5%
    Horizontal Row Hypertrophy Pulling 3 sets of 8-12
    Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
    Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
    Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
    Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
    Upright Rows Hypertrophy Shoulder 2 sets of 12-15
    DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

    5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day


    Squats Speed Pressing 6 sets of 3 52.5 67.5%
    Hack Squats Hypertrophy Pressing 3 sets of 8-12
    Leg Press Hypertrophy Pressing 2 sets of 12-15
    Leg Extensions Hypertrophy Extension 3 sets of 15-20
    Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
    Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
    Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
    Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
    Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

    6: Chest & Arms HT Purpose Set Scheme Weight


    Use a weight you can hit
    explosively with 2 to 3 reps in
    Dumbbell Press Speed Pressing 6 sets of 3 the rank
    Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
    Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
    Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
    Preacher Curls Hypertrophy Curling 3 sets of 8-12
    DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
    Spider Curls Hypertrophy Curling 2 sets of 15-20
    Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12
    Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15
    Cable Kickbacks Hypertrophy Extension 2 sets of 15-20
    1: Upper Body Power Purpose Set Scheme Weight Percentage
    Bench Press Power Pushing 3 sets of 3-5 80 80%
    Weighted Pull Ups Assistance Pulling 2 sets of 6-10
    Horizontal Row Auxiliary Pulling 2 sets of 6-10
    Weighted Dips Assistance Pressing 2 sets of 6-10
    Pendlay Rows Power Pulling 3 sets of 3-5 <-- fill this in to calculate hypertrophy day weight
    Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
    Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
    Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

    2: Lower Body Power Purpose Set Scheme Weight Percentage


    Squats Power Pressing 3 sets of 3-5 80 80%
    Hack Squats Assistance Pressing 2 sets of 6-10
    Leg Extensions Assistance Extension 2 sets of 6-10
    Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
    Leg Curls Assistance Curling 2 sets of 6-10
    Standing Calf Raise Auxiliary Calf 3 sets of 6-10
    Seated Calf Raise Auxiliary Calf 2 sets of 6-10

    4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
    Pendlay Rows Speed Pulling 6 sets of 3 0 70%
    Horizontal Row Hypertrophy Pulling 3 sets of 8-12
    Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
    Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
    Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
    Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
    Upright Rows Hypertrophy Shoulder 2 sets of 12-15
    DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

    5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day


    Squats Speed Pressing 6 sets of 3 55 70%
    Hack Squats Hypertrophy Pressing 3 sets of 8-12
    Leg Press Hypertrophy Pressing 2 sets of 12-15
    Leg Extensions Hypertrophy Extension 3 sets of 15-20
    Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
    Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
    Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
    Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
    Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

    6: Chest & Arms HT Purpose Set Scheme Weight


    Use a weight you can hit
    explosively with 2 to 3 reps in
    Dumbbell Press Speed Pressing 6 sets of 3 the rank
    Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
    Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
    Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
    Preacher Curls Hypertrophy Curling 3 sets of 8-12
    DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
    Spider Curls Hypertrophy Curling 2 sets of 15-20
    Cambered Bar Tricep Extension Hypertrophy Extension 3 sets of 8-12
    Cable Pressdowns w/ Rope Hypertrophy Extension 2 sets of 12-15
    Cable Kickbacks Hypertrophy Extension 2 sets of 15-20

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