PHAT (Power Hypertrophy Adaptive Training) is a popular workout program designed by bodybuilder and powerlifter Layne Norton. It combines elements of both strength training and hypertrophy (muscle building) training in a weekly split, allowing individuals to target both aspects of their fitness goals.
The PHAT workout program is structured around a six-day training split, with two days focused on strength training and four days dedicated to hypertrophy training. This combination aims to provide a balanced approach to overall muscular development and strength gains.
The two strength-focused days, Upper Power and Lower Power, emphasize heavy compound exercises performed in lower rep ranges. These exercises, such as bench press, squats, deadlifts, and overhead press, primarily target the major muscle groups and are performed with relatively heavier weights to promote strength gains.
The four hypertrophy-focused days
The four hypertrophy-focused days, Back and Shoulders, Lower Hypertrophy, and Chest and Arms, concentrate on higher rep ranges and isolation exercises to stimulate muscle growth. These workouts typically include exercises like lat pulldowns, leg press, dumbbell shoulder press, tricep dips, bicep curls, and chest flyes, among others.
The PHAT program incorporates a variety of exercises, allowing individuals to work different muscle groups from various angles and stimulate muscle growth through progressive overload. Progressive overload refers to gradually increasing the demands placed on the muscles over time, either by increasing the weight lifted, the number of sets and reps, or reducing rest periods.
The program also incorporates rest days to allow for recovery and adaptation. Adequate rest and recovery are crucial for muscle growth and preventing overtraining.
Workout Plan PHAT
PHAT Training Program
Duration: 8-12 Weeks
Day 1: Upper Power (Strength-focused)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Barbell Bench Press | 4 | 3-5 |
| Bent-Over Rows | 4 | 3-5 |
| Overhead Press | 3 | 6-8 |
| Pull-Ups | 3 | 6-8 |
| Incline Dumbbell Press | 3 | 8-10 |
| Seated Cable Rows | 3 | 8-10 |
| Dumbbell Lateral Raises | 3 | 10-12 |
| Chest Dips | 5 | 6-8 |
| Barbell Curls | 3 | 10-12 |
Day 2: Lower Power (Strength-focused)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Squats | 4 | 3-5 |
| Deadlifts | 4 | 3-5 |
| Leg Press | 3 | 6-8 |
| Leg Curls | 3 | 6-8 |
| Calf Raises | 3 | 8-10 |
| Standing Calf Raises | 3 | 8-10 |
| Hanging Leg Raises | 3 | 10-12 |
| Planks | 3 | Hold for 60 seconds each |
Day 3 Rest
Day 4: Back and Shoulders (Hypertrophy-focused)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Lat Pulldowns | 4 | 8-10 |
|
| Seated Cable Rows | 4 | 8-10 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Dumbbell Flyes | 3 | 8-10 |
|
| Dumbbell Lateral Raises | 3 | 10-12 |
| Reverse Flyes | 3 | 10-12 |
| Upright Rows | 3 | 10-12 |
| Face Pulls | 3 | 10-12 |
Day 5: Lower Hypertrophy (Hypertrophy-focused)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
|
| Leg Press | 4 | 8-10 |
| Bulgarian Split Squats | 4 | 8-10 per leg |
| Romanian Deadlifts | 3 | 8-10 |
| Leg Extensions | 3 | 10-12 |
|
| Hamstring Curls | 3 | 10-12 |
| Standing Calf Raises | 3 | 10-12 |
| Seated Calf Raises | 3 | 10-12 |
| Abdominal Crunches | 3 | 10-12 |
| Russian Twists | 3 | 10-12 per side |
Day 6: Chest and Arms (Hypertrophy-focused)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
|
| Barbell Bench Press | 4 | 8-10 |
|
| Incline Dumbbell Press | 4 | 8-10 |
|
| Chest Flyes | 3 | 10-12 |
|
| Tricep Dips | 3 | 10-12 |
| Skull Crushers | 3 | 10-12 |
| Dumbbell Bicep Curls | 3 | 10-12 |
| Hammer Curls | 3 | 10-12 |
| Cable Pushdowns | 3 | 10-12 |
Day 7 Rest
It’s worth noting that PHAT is an advanced workout program and may not be suitable for beginners or individuals with limited training experience. It requires proper form, technique, and knowledge of exercise execution to avoid injuries. If you’re new to weightlifting or unsure about how to perform certain exercises, it’s recommended to seek guidance from a qualified fitness professional.
Overall, PHAT provides a structured approach to training that combines strength and hypertrophy, making it a popular choice for individuals looking to build both strength and muscle size. However, it’s important to customize the program to fit your own fitness goals, abilities, and preferences.
