5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been
getting a lot of good feedback from people saying they've used it and said I should
make a thread on it so I thought I would.

My stats (Currently):
Height: 5'6"
Weight: 167lbs
BF%: 8-9%
Current lifts are in my SIG.

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 23 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.
Last edited by BL17; 10-08-2013 at 09:27 AM.