Monday to Friday Workout Routines – A vs B vs C

• Lat pulldowns – 3 sets of 8-10 reps
• Bent over rows – 3 sets of 6-10 reps
• Pull-ups – 3 sets of 6-10 reps
• Cable face pulls – 3 sets of 8-12 reps
• Preacher curls – 3 sets of 8-12 reps
• Hammer curls – 3 sets of 8-12 reps

• Deadlifts – 3 sets of 5-8 reps
• Barbell squats – 3 sets of 5-8 reps
• Cable pull-throughs – 3 sets of 8-12 reps
• Dumbbell lunges – 3 sets of 8-10 reps
• Glute ham raises – 3 sets of 8-10 reps
• Calf raises – 3-4 sets of 8-12 reps

• Incline dumbbell press – 3 sets of 5-8 reps
• Upright rows or Side lateral dumbbell raises – 3 sets of 8-12 reps
• Chin-ups – 3 sets of 6-10 reps
• Single-arm dumbbell rows – 3 sets of 8-10 reps
• Concentration curls – 3 sets of 8-12 reps
• Skull crushers – 3 sets of 8-12 reps

• Deadlifts – 3 sets of 5-8 reps
• Barbell squats – 3 sets of 5-8 reps
• Cable pull-throughs – 3 sets of 8-12 reps
• Dumbbell lunges – 3 sets of 8-10 reps
• Glute ham raises – 3 sets of 8-10 reps
• Calf raises – 3-4 sets of 8-12 reps

• Romanian deadlifts - 3 sets of 8-10 reps
• Leg press - 3 sets of 8-12 reps
• Barbell squats - 3 sets of 8-10 reps
• Calf raises - 3-4 sets of 8-12 reps

• Incline dumbbell press - 3 sets of 5-8 reps
• Cable crossover - 3 sets of 10-15 reps
• Shoulder press - 3 sets of 8-10 reps
• Triceps pushdown - 3 sets of 10-15 reps

• Lat pulldowns - 3 sets of 8-12 reps
• Pull-ups - 3 sets of 6-10 reps
• Concentration curls - 3 sets of 8-12 reps
• Cable face pulls - 3 sets of 8-12 reps

• Barbell squats - 3 sets of 8-10 reps
• Leg press - 3 of -12 reps
• Dumbbell lunges - 3 sets of 8-10 reps
• Leg curls - 2 sets of 8-12 reps
• Calf raises - 3-4 sets of 8-12 reps

• Squats – 3 sets of 3-5 reps
• Hack squats – 2 sets of 6-10 reps
• Romanian deadlifts – 3 sets of 5-8 reps
• Lying leg curls – 2 sets of 6-10 reps
• Raised step calf raises – 3 sets of 6-10 reps
• Seated calf raises – 2 sets of 6-10 reps

• Bent-over row (at 60% of 1RM) – 6 sets of 3-5 reps
• Wide-grip lat pulldowns – 3 sets of 8-12 reps
• Seated cable row – 3 sets of 8-12 reps
• Dumbbell rows – 2 sets of 10-15 reps
• Seated dumbbell shoulder press – 3 sets of 8-12 reps
• Side lateral raises – 3 sets of 8-12 reps
• Face pulls – 3 sets of 8-12 reps

• Squats (at 60% of 1RM) – 6 sets of 3-5 reps
• Hack squats – 3 sets of 8-12 reps
• Leg press – 2 sets of 12-15 reps
• Leg extensions – 3 sets of 15-20 reps
• Seated leg curls – 2 sets of 15-20 reps
• Raised step calf raises – 3 sets of 15-20 reps
• Seated calf raises – 3 sets of 15-20 reps

• Flat bench dumbbell press (at 60% of 1RM) – 6 sets of 3-5 reps
• Incline dumbbell press – 3 sets of 8-12 reps
• Incline cable flyes – 2 sets of 15-20 reps
• Preacher curls – 3 sets of 8-12 reps
• Dumbbell concentration curls – 2 sets of 12-15 reps
• Seated overhead tricep extension – 3 sets of 8-12 reps
• Tricep pushdowns – 2 sets of 12-15 reps

Upper-lower splits are an alternative method of training that split your workouts into two types:

• Upper body days - Chest, back, shoulders, biceps and triceps.
• Lower body days - Quads, hamstrings, glutes and calves.

Most people follow either an upper-lower split or a PPL split, but you can combine both into a ULPPL split. The nice thing about this routine is adding 2 upper-lower workouts with 3 PPL workouts naturally sees you train 5 days per week. This fits nicely with our Monday to Friday workout plan:

• Monday – Upper
• Tuesday – Lower
• Wednesday – Push
• Thursday – Pull
• Friday – Legs
• Saturday – Rest
• Sunday – Rest

The PHAT workout routine is a 5 days per week training program. The aim of PHAT is to focus on both power and hypertrophy, and so its structure is divided into two distinct phases:

• Power Days – The first two days of the routine are the Power Days. In this phase, you are focusing on heavy lifting with fewer reps per set. The goal of this phase is to increase your overall strength and power.
• Hypertrophy Days – The remaining three days of the routine are the Hypertrophy Days. In this phase, you are lifting lighter weights with a higher number of reps per set. This phase promotes muscle growth.

We normally recommend taking a rest day between the two training blocks. To make this suitable for Monday to Friday, we've lowered the intensity of the routine slightly. Here's how the Monday to Friday PHAT is structured:

• Monday – Upper Body Power Day
• Tuesday – Lower Body Power Day
• Wednesday – Back and Shoulders Hypertrophy Day
• Thursday – Lower Body Hypertrophy Day
• Friday – Chest and Arms Hypertrophy Day
• Saturday – Rest
• Sunday – Rest

Changelog

• 17 April 2024 - Monday to Friday routines first published by Jane Litfin.
• 6 January 2025 - Substantial content update and layout change by Jane Litfin. Adopted a more user-friendly content layout, by including the three routine at the top of the page. Also included information about the structures of each routine.