Upper- lower vs/ body part splits

[Just1more]

I had great success from the PHAT program.

Bench went to 355 5x5 and I maxed out at 425. Prior to the program I was having difficulty benching 405.

I actually wasn’t a huge fan of squats 5x5 because i always feel like I get more progress when I do lighter weight for 5-6 sets of 15reps. That being said, I did increase my squat with the program - I followed it to the T.

Awesome, Im pretty pumped to start it!

 

[anfee]

Awesome, Im pretty pumped to start it!

Get a log book. It will be very beneficial. I liked knowing exactly what I was doing (weights, reps, sets). It’s nice.

 

[Just1more]

Get a log book. It will be very beneficial. I liked knowing exactly what I was doing (weights, reps, sets). It’s nice.

Thanks, I had planned on it. Like you said I want to be able to see on paper my progress

 

[TideGear]

I’ve been running the PHAT 6 program for a minute and I find it to be very balanced and the off days are timed lperfectly. You can also adjust the volume to your liking.

It’s is :One upper and One lower body power days. Then Two upper body hypertrophy days and One lower body hypertrophy days.
Two days OFF! Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

I was gonna do this on my next cycle but there is no barbell bench or deadlift. Are you doing it as is?

 

[anfee]

I was gonna do this on my next cycle but there is no barbell bench or deadlift. Are you doing it as is?

I thought that I would need the deadlifts but I ended up hammering my back and hamstrings with the program anyways.

I did have to use a bar bell bench only because the dumbbells at my gym go from 100-150 in 10lb incriments. I knew prior that jumping from 130 to 140 was going to impossible for me while keeping my sets/reps for 5x5. A 10lb jump per dumbbell simply wasn’t a viable increase from one week to the next.

That’s the sole reason I went with a barbell. Much easier to increase weight in small 5lb increments (2.5lb plates each side)

 

[TideGear]

I thought that I would need the deadlifts but I ended up hammering my back and hamstrings with the program anyways.

I did have to use a bar bell bench only because the dumbbells at my gym go from 100-150 in 10lb incriments. I knew prior that jumping from 130 to 140 was going to impossible for me while keeping my sets/reps for 5x5. A 10lb jump per dumbbell simply wasn’t a viable increase from one week to the next.

That’s the sole reason I went with a barbell. Much easier to increase weight in small 5lb increments (2.5lb plates each side)

Good to know. It seems like people are pretty pleased with it. I figured that you would need barbell and dumbbell presses to properly develop the chest. It seems like since I got on gear my chest lags behind and this didn't happen when I was natural. It's like all the extra horsepower went to my shoulders

 

[Just1more]

I was gonna do this on my next cycle but there is no barbell bench or deadlift. Are you doing it as is?

I may be wring but doesnt it have you switch out heavy movements every few weeks? So you could incorporate barbell at this point

 

[TideGear]

I may be wring but doesnt it have you switch out heavy movements every few weeks? So you could incorporate barbell at this point

Even if it doesn't, it's still a good idea and it really wouldn't deviate from the program much.

 

[FourOneDeuxFitt]

I was gonna do this on my next cycle but there is no barbell bench or deadlift. Are you doing it as is?

You can swap the power movements every 2-3 weeks.. what those movements are is all up to you. Normally for lower body I would do squats for 2-3 weeks along with Romanian dead’s and then switch to deadlifts for the following 2-3 weeks and use a back supported squat machine or different leg Press variations along side of that.

 

[Necessary Evil]

You can PM me for the newest .pdf version of the program by the way. Not sure if you can find it online since he sent it through e-mail some time ago.