Thoughts?! 5-3-1PHAT Hybrid

Hey everyone, A little bit about myself: 5’9, 175, with goals of aesthetics but also maintianing strength. I’m looking to start a new workout routine. Ideally a 5 day as I’m doing a PPL x 6 days and it’s definitely a lot more than I want. I was researching on PHAT, but also saw this PHAT Hybrid. was wondering if anyone had any thought’s on this. https://forum.bodybuilding.com/showthread.php?t=157436453&pagenumber=1 credits to the original poster My routine – is a combination of PHAT using the principles of 5 3 1 on my heavy days with the four big lifts. I know someone has posted a routine about 5 3 1 very recently and it’s very good, props to him but it’s not enough frequency per muscle group for us natural lifters IMO. For those who don’t know what 5 3 1 is, I recommend getting a very detailed format of it from Jim Wendlers website, but in basic form it looks like this (if it isn’t then I do apologise but this is what I’ve been using to great success). Week 1: (5 reps for all sets) Set 1: 75% of 1RM, Set 2: 80% of 1RM, Set 3: 85% of 1RM Week 2: (3 reps for all sets) Set 1: 80% of 1RM, Set 2: 85% of 1RM, Set 3: 90% of 1RM Week 3: (5 reps for set one, 3 reps for set two, 1 rep for set three) Set 1: 75% of 1RM, Set 2: 85% of 1RM, Set 3: 95% of 1RM Week 4: (Deload, 5 reps for each set, using 50-60% of 1RM) Wendler also says to go to absolute failure on your last set of these exercises. Now, when I do my routine, I don’t do week 4, this allows for faster progression, although after about 12 weeks I do throw it in if I stall or my joints are beginning to play up etc. I also change week 3 to 80%, 90% and 100% of 1RM in an attempt to beat last weeks 1RM. The week after, you will add 2.5-5kg to your Bench and OHP 1RM, 5-10kg to your squat and deadlift 1RM and work out the next weeks percentages from this number. Why is my routine based on 5 3 1 AND PHAT? Because of the layout and structure of the programme. Day 1: Push Day 2: Pull Day 3: Legs Day 4: rest Day 5: Upper Body Day 6: Lower Body This isn’t exactly the PHAT layout Dr Layne Norton recommends, but he does state that his workout is HIS workout and that everyone is individual and should just stick to the principles of PHAT. My Push and Pull days are hypertrophy specific with Heavy Arms thrown in, focusing on medium to high reps with more accessory exercises thrown in. I have split my Leg Day and Lower Body day into two heavy sessions with light work mixed in. The reason for this is because I do deadlifts and squats in the same day twice a week and I’ve tried doing Heavy Squats and Heavy Deadlifts in the same workout but you end up tiring yourself out too much from going to complete failure. My Upper Body Day is strength based focusing on lower reps for all exercises apart from arms where I do light work. So heres what my programme looks like: Push Day: Incline BB Bench Press, 3 Sets, 6-10 reps Flat DB Bench Press, 3 Sets, 8-10 reps Cable Crossovers, 2 Sets, 8-12 reps DB Shoulder Press, 3 Sets, 6-10 reps Side Laterals, 3 Sets, 8-12 reps Tricep Dips (Heavy), 3 Sets, 5-8 reps Pull Day: Pull Ups, 3 Sets, 8-12 reps Pendlay Rows, 3 Sets, 6-10 reps Shrugs, 2 Sets, 6-10 reps One Arm Bent Over Rows, 2 Sets, 8-12 reps Ez Curls (Standing Heavy), 3 Sets, 5-8 reps Leg Day: Squats (Heavy), 3 Sets, 5 3 1 System Deadlifts, 3 Sets, 6-10 reps Leg Extensions, 3 Sets, 6-10 reps SLDL/Leg Curls, 3 Sets, 8-12 reps BB Calf Raises (w/ Plates under feet), 3 Sets, 8-12 reps Upper Body: Flat Bench (Heavy), 3 Sets, 5 3 1 System Pull ups/Barbell Rows, 3 Sets, 6-10 reps Incline DB, 2 Sets, 6-10 reps One Arm DB Rows, 2 Sets, 6-10 reps Standing OHP (Heavy), 3 Sets, 5 3 1 System Side Hammer Curls (Light), 3 Sets, 8-12 reps Skullcrushers (Light), 3 Sets, 8-12 reps Lower Body: Deadlifts (Heavy), 3 Sets, 5 3 1 System Squats, 3 Sets, 6-10 reps Leg Curls, 3 Sets, 6-10 reps Front Squats/Leg Extensions, 3 Sets, 8-12 reps BB Calf Raises, 3 Sets, 8-12 reps As you can see less volume than PHAT but that’s because I honestly believe its too much, but if you think you can handle it then you carry on. You can also change the layout to however you want. You can even run it as an Upper/Lower just decrease the volume on push and pull days and mush them together. I have made incredible strength gains and size gains from this routine, any critique is obviously welcomed, thankyou for reading, any questions please ask me in this thread or through PM.
submitted by /u/Infamous-Week7290 [link] [comments]

Hey everyone,

A little bit about myself:

5’9, 175, with goals of aesthetics but also maintianing strength.

I’m looking to start a new workout routine. Ideally a 5 day as I’m doing a PPL x 6 days and it’s definitely a lot more than I want. I was researching on PHAT, but also saw this PHAT Hybrid. was wondering if anyone had any thought’s on this.

https://forum.bodybuilding.com/showthread.php?t=157436453&pagenumber=1

  • credits to the original poster

My routine – is a combination of PHAT using the principles of 5 3 1 on my heavy days with the four big lifts. I know someone has posted a routine about 5 3 1 very recently and it’s very good, props to him but it’s not enough frequency per muscle group for us natural lifters IMO.

For those who don’t know what 5 3 1 is, I recommend getting a very detailed format of it from Jim Wendlers website, but in basic form it looks like this (if it isn’t then I do apologise but this is what I’ve been using to great success).

Week 1: (5 reps for all sets)
Set 1: 75% of 1RM, Set 2: 80% of 1RM, Set 3: 85% of 1RM

Week 2: (3 reps for all sets)
Set 1: 80% of 1RM, Set 2: 85% of 1RM, Set 3: 90% of 1RM

Week 3: (5 reps for set one, 3 reps for set two, 1 rep for set three)
Set 1: 75% of 1RM, Set 2: 85% of 1RM, Set 3: 95% of 1RM

Week 4: (Deload, 5 reps for each set, using 50-60% of 1RM)

Wendler also says to go to absolute failure on your last set of these exercises.

Now, when I do my routine, I don’t do week 4, this allows for faster progression, although after about 12 weeks I do throw it in if I stall or my joints are beginning to play up etc. I also change week 3 to 80%, 90% and 100% of 1RM in an attempt to beat last weeks 1RM. The week after, you will add 2.5-5kg to your Bench and OHP 1RM, 5-10kg to your squat and deadlift 1RM and work out the next weeks percentages from this number.

Why is my routine based on 5 3 1 AND PHAT? Because of the layout and structure of the programme.

Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: rest
Day 5: Upper Body
Day 6: Lower Body

This isn’t exactly the PHAT layout Dr Layne Norton recommends, but he does state that his workout is HIS workout and that everyone is individual and should just stick to the principles of PHAT.
My Push and Pull days are hypertrophy specific with Heavy Arms thrown in, focusing on medium to high reps with more accessory exercises thrown in. I have split my Leg Day and Lower Body day into two heavy sessions with light work mixed in. The reason for this is because I do deadlifts and squats in the same day twice a week and I’ve tried doing Heavy Squats and Heavy Deadlifts in the same workout but you end up tiring yourself out too much from going to complete failure. My Upper Body Day is strength based focusing on lower reps for all exercises apart from arms where I do light work.

So heres what my programme looks like:

Push Day:
Incline BB Bench Press, 3 Sets, 6-10 reps
Flat DB Bench Press, 3 Sets, 8-10 reps
Cable Crossovers, 2 Sets, 8-12 reps
DB Shoulder Press, 3 Sets, 6-10 reps
Side Laterals, 3 Sets, 8-12 reps
Tricep Dips (Heavy), 3 Sets, 5-8 reps

Pull Day:
Pull Ups, 3 Sets, 8-12 reps
Pendlay Rows, 3 Sets, 6-10 reps
Shrugs, 2 Sets, 6-10 reps
One Arm Bent Over Rows, 2 Sets, 8-12 reps
Ez Curls (Standing Heavy), 3 Sets, 5-8 reps

Leg Day:
Squats (Heavy), 3 Sets, 5 3 1 System
Deadlifts, 3 Sets, 6-10 reps
Leg Extensions, 3 Sets, 6-10 reps
SLDL/Leg Curls, 3 Sets, 8-12 reps
BB Calf Raises (w/ Plates under feet), 3 Sets, 8-12 reps

Upper Body:
Flat Bench (Heavy), 3 Sets, 5 3 1 System
Pull ups/Barbell Rows, 3 Sets, 6-10 reps
Incline DB, 2 Sets, 6-10 reps
One Arm DB Rows, 2 Sets, 6-10 reps
Standing OHP (Heavy), 3 Sets, 5 3 1 System
Side Hammer Curls (Light), 3 Sets, 8-12 reps
Skullcrushers (Light), 3 Sets, 8-12 reps

Lower Body:
Deadlifts (Heavy), 3 Sets, 5 3 1 System
Squats, 3 Sets, 6-10 reps
Leg Curls, 3 Sets, 6-10 reps
Front Squats/Leg Extensions, 3 Sets, 8-12 reps
BB Calf Raises, 3 Sets, 8-12 reps

As you can see less volume than PHAT but that’s because I honestly believe its too much, but if you think you can handle it then you carry on. You can also change the layout to however you want. You can even run it as an Upper/Lower just decrease the volume on push and pull days and mush them together.

I have made incredible strength gains and size gains from this routine, any critique is obviously welcomed, thankyou for reading, any questions please ask me in this thread or through PM.

submitted by /u/Infamous-Week7290
[link] [comments]
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