Relatively new to the game. 8 months in. I did a cycle of MAX OTS, a modified version of Layne's PHAT program with less accessory work and a cycle of OVT.

I loved Layne's PHAT routine but just couldn't bring myself to do all that accessory work as it was my 2nd workout routine and working each muscle twice a week... is well HELL for a beginner.

Height: 6'1
Current Weight: 194
BF: (estimate based on weak ab outline) 12-15%

Goal by mid to late January (just gonna feel this one out) : 210

Goal by end of April: 190

During my 8 months of lifting, I've followed Layne's Micro bulk / Micro cut session and it's worked amazingly well but I just wanna switch it up and try an old school bulk cut session as I've never tried one.

My Stack:

ISOpure Mass - Hydrolized whey and the chicks at the front desk give me free drinks! ---> will be swapped for Regular Isopure in the later stages of my cut
Green Mag - Tried regular monohydrate creatine but love the taste of green mag, worth the extra quarter per serving.
Pre Jym - I'm not a big fan of C4 and I'm not advanced enough to make my own lol
Orange Triad - Love me some vits with joint support
Fish Oil
Carnivor Beef Aminos (I know Xtend is miles better but I leave for the gym right after work and I have to settle for pills)
Beta Alanines - New item added to my stack, no comment


Routine:
Upper Body Power Day 1 (120 Second Rest Periods)
Exercise Rep Range Tempo Sets
Flat Bench 3 to 5 201 5
Flat Dumbbell Press 3 to 5 201 3
Weighted Dips 6 to 10 202 3
Military Press 3 to 5 201 5
Skullcrushers 6 to 10 202 3
Bent Over Row 3 to 5 102 5
Lat Pulldown 3 to 5 202 3
Weighted Pullup 3 to 5 202 3
Cambered bar curls 3 to 5 202 3
Alternating Dumbell Curls 6 to 10 302 3


Day 2: Lower Body Power Day (120 Second Rest Periods)
Exercise Rep Range Tempo Sets
Back Squat 3 to 5 201 3
Front Squat 3 to 5 201 3
Hack Squats 6 to 10 102 3
Leg extensions 6 to 10 202 3
Stiff legged deadlifts 6 to 10 202 3
Deadlift 3 to 5 202 5
Leg Curl 6 to 10 202 3
Standing calf raise 6 to 10 202 3
Seated calf raise 6 to 10 202 3



Day 4: Back and Shoulders Hypertrophy Day 65-70% of max weight (60-90 Second Rest Periods)
Exercise Rep Range Tempo Sets
Bent Over Row 3 to 5 102 6
Weighted Pullup 8 to 12 202 3
Seated cable row 8 to 12 202 3
Close grip lat pulldowns 15 to 20 202 3
Seated dumbbell presses 8 to 12 202 3
Side lateral raises 12 to 20 302 3
Upright Rows 12 to 15 202 3
Trap Shrugs 15 to 20 202 3





Day 5: Lower Body Hypertrophy Day 65-70% of max weight (60-90 Second Rest Periods)
Exercise Rep Range Tempo Sets
Back Squat 3 to 5 201 6
Front Squat 3 to 5 201 6
Hack Squats 8 to 12 102 3
Leg presses 12 to 15 201 3
Leg extensions 15 to 20 202 3
Leg Curls 15 to 20 202 4
Standing calf raise 10 to 15 202 4
Seated calf raise 15 to 20 202 3



Day 6: Chest and Arms Hypertrophy Day 65-70% of max weight (60-90 Second Rest Periods)
Exercise Rep Range Tempo Sets
Flat Dumbbell Press 3 to 5 201 6
Incline dumbbell presses 8 to 12 201 3
Hammer strength chest press 12 to 15 201 3
Flyes 15 to 20 601 3
Tricep Dip Machine 8 to 12 201 3
French Press 8 to 12 201 3
Tricep Pulldown 12 to 15 201 3
Cambered bar preacher curls 8 to 12 201 3
Dumbbell concentration curls 12 to 15 201 3
Spider curls on incline bench 15 to 20 201 3


This post was edited by bloodgore1 on Nov 10 2014 01:45am

Terrific, probably the most optimal amount of supplements per different exercise ratio for making good gains

what the....

That's the premise of PHAT, you work each muscle group twice a week with the idea that particular days of the week are set for strength while others are set for hypertrophy ( Power Hypertrophy Adaptive Training ).

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

he was referring to your bitching about twice a week training.

For you, load on this

1200+ dha epa( salmon if you can afford it )
Organic honey - post cardio A.M. only
Zinc 20 mg day
ALA - Alpha Lipoic Acid
L-Carnitine
Mutli Vitamins
Beta Alanine pre & post
L-Glutamine pre & post
50g waxy corn maize in bcaa's pre during (i.e Dual Carb Amylopro HMW™)
velvet antler 30+mgday
100g liquid protiens pre during post
8g creatine pre during post

Diet
Breakfast: 6 egg white, 1 cup oatmeal, 1 serving suppl.
AM Snack: 6 oz chicken breast, 5 oz yam
Lunch: 8 oz chicken breast, 1 cup brown rice, 1/3 cup steamed broccoli, 1 serving suppl.
PM Snack: 5 oz Tilapia, 6 oz sweet potato.
Dinner: 6 oz chicken breast, 1 cup brown brice, 1/3 cup of veggies
Evening Snack: 4 egg whites OR 4 oz chicken breast. Plain salad OR protein shake.

Do not add ingredients to your food
Drink 2 gallons of water a day


The training is up to you, I wouldn't limit myself though.

What do you expect for a beginner? My first session of PHAT came 3 months into lifting. Training each muscle group twice a week on such an intense regiment is difficult even for more experienced junkies. It's not so much about having the mental fortitude to get through the workout itself but more so doing each exercise properly with the proper weight, form and tempo. It's not bitching it's facts, a 5 day routine 2 hours per day (that is done right and not half assed) will wear out the best of them.

Hmmmmmm, I'll read into this and PM ya I'm interested, not so sure about the diet as I run a flex diet and sometimes I can't pack a lunch due to the nature of my job and turn to chipotle to fill my macros.

a beginner's frequency should be 3 times a week, how's that? such big gaps in diminishing returns that make it worth while over intensity or volume.
funny how you instantly speak of advanced lifters' experience when you're admittedly a newbie.

all in all, twice is just fine. not hell or anything, you were just lazy your entire life, this is new to you.

LOL