PHAT training schema

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  • PHAT training schema

    Hallo ik wil het phat trainings schema uit gaan proberen en ben hem aan het bestuderen.
    Ik kan geen oefeningen vinden waar je de buikspieren traint?

    moet ik dan elke dag buikspiere trainen??

    hier is het schema.

    Day 1: Upper Body Power Day

    • Pulling Power Movement: Bent over or Pendlay rows
      3 sets of 3-5 reps
    • Assistance Pulling movement: Weighted Pull ups
      2 sets of 6-10 reps
    • Auxiliary Pulling movement: Rack chins
      2 sets of 6-10 reps
    • Pressing Power Movement: Flat dumbbell presses
      3 sets of 3-5 reps
    • Assistance pressing movement: Weighted dips
      2 sets of 6-10 reps
    • Assistance pressing movement: Seated dumbbell shoulder presses
      3 sets of 6-10 reps
    • Auxiliary curling movement: Cambered bar curls
      3 sets of 6-10 reps
    • Auxiliary extension movement: Skull crushers
      3 sets of 6-10 reps

    Day 2: Lower Body Power Day

    • Pressing Power Movement: Squats
      3 sets of 3-5 reps
    • Assistance pressing movement: Hack Squats
      2 sets of 6-10 reps
    • Assistance extension movement: Leg extensions
      2 sets of 6-10 reps
    • Assistance pulling movement: Stiff legged deadlifts
      3 sets of 5-8 reps
    • Assistance pulling/curling movement: Glute ham raises or lying leg curls
      2 sets of 6-10 reps
    • Auxiliary calf movement: Standing calf raise
      3 sets of 6-10 reps
    • Auxiliary calf movement: Seated calf raise
      2 sets of 6-10 reps

    Day 3: Rest

    Day 4: Back and Shoulders Hypertrophy Day

    • Pulling Power Exercise speed work: Bent over or Pendlay rows
      6 sets of 3 reps with 65-70% of normal 3-5 rep max
    • Hypertrophy pulling movement: Rack chins
      3 sets of 8-12 reps
    • Hypertrophy pulling movement: Seated cable row
      3 sets of 8-12 reps
    • Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
      2 sets of 12-15 reps
    • Hypertrophy pulling movement: Close grip pulldowns
      2 sets of 15-20 reps
    • Hypertrophy shoulder movement: Seated dumbbell presses
      3 sets of 8-12 reps
    • Hypertrophy shoulder movement: Upright rows
      2 sets of 12-15 reps
    • Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
      3 sets of 12-20 reps

    Day 5: Lower Body Hypertrophy Day

    • Lower Body Power Exercise speed work: Squats
      6 sets of 3 reps with 65-70% of normal 3-5 rep max
    • Hypertrophy pressing movement: Hack squats
      3 sets of 8-12 reps
    • Hypertrophy pressing movement: Leg presses
      2 sets of 12-15 reps
    • Hypertrophy extension movement: Leg extensions
      3 sets of 15-20 reps
    • Hypertrophy pulling movement: Romanian deadlifts
      3 sets of 8-12 reps
    • Hypertrophy curling movement: Lying leg curls
      2 sets of 12-15 reps
    • Hypertrophy curling movement: Seated leg curls
      2 sets of 15-20 reps
    • Hypertrophy calf movement: Donkey calf raises
      4 sets of 10-15 reps
    • Hypertrophy calf movement: Seated calf raises
      3 sets of 15-20 reps

    Day 6: Chest and Arms Hypertrophy Day

    • Pressing Power Exercise speed work:
    • Flat dumbbell presses
      6 sets of 3 reps with 65-70% of normal 3-5 rep max
    • Hypertrophy pressing movement: Incline dumbbell presses
      3 sets of 8-12 reps
    • Hypertrophy pressing movement: Hammer strength chest press
      3 sets of 12-15 reps
    • Hypertrophy fly movement: Incline cable flyes
      2 sets of 15-20 reps
    • Hypertrophy curling exercise: Cambered bar preacher curls
      3 sets of 8-12 reps
    • Hypertrophy curling exercise: Dumbbell concentration curls
      2 sets of 12-15 reps
    • Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
      2 sets of 15-20 reps
    • Hypertrophy extension exercise: Seated tricep extension with cambered bar
      3 sets of 8-12 reps
    • Hypertrophy extension exercise: Cable pressdowns with rope attachment
      2 sets of 12-15 reps
    • Hypertrophy extension exercise: Cable kickbacks
      2 sets of 15-20 reps

  • #2
    Je kan op LB hypertrofie dag wel wat buikspieroefeningen er bij doen. Vergeet niet dat je veel squats en deadlifts doet. Daar pak je ook je core mee aan
    BP:1x130 SQ:1x200 DL:1x225 @85kg

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