Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home » Programs » 4 Week Powerlifting & Strength Programs » PHAT Workout Routine + Program Spreadsheet

PHAT Workout Routine + Program Spreadsheet

Last updated November 30, 2020
Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

PHAT Workout Program

The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

Contents

  • 1 PHAT Program Overview
  • 2 PHAT Workout Program Summary
    • 2.1 PHAT Routine Schedule
  • 3 PHAT Workout Program Spreadsheet
  • 4 Questions about PHAT?
  • 5 PHAT Frequently Asked Questions (FAQs)
    • 5.1 What is PHAT?
    • 5.2 Who should run PHAT?
  • 6 Updates:
    • 6.1 Related Posts

PHAT Program Overview

PHAT Workout Program Summary

Program NamePHAT (Power Hypertrophy Adaptive Training)
Program GoalHypertrophy
Days per Week5 Days
Program Length4 Weeks
Training StyleSplit, PPL
Experience LevelIntermediate, Advanced

Each PHAT training session is centered around a major compound movement (squat, bench press, deadlift, dumbbell press). A training week has 5 sessions: 2 power sessions and 3 hypertrophy sessions.

PHAT Routine Schedule

  • Day 1: Upper Body Power Training
  • Day 2: Lower Body Power Training
  • Day 3:  Rest
  • Day 4: Back & Shoulders Hypertrophy Training
  • Day 5: Lower Body Hypertrophy Training
  • Day 6: Chest & Arms Hypertrophy Training
  • Day 7: Rest

Power training days call for 3 sets of 3 – 5 reps. This weight is up to the lifter, but 70-80% of a movement’s 1RM is probably a good starting point.

Each hypertrophy training day will repeat the primary movement of that week’s power day. For example, the lower hypertrophy day calls for squats, just like the lower power day. The primary difference is that the weight will be lower, 70% of what was squatted earlier in the week, for 6 sets of 3. These should be speed movements, as the weight is light. Rest between sets should be limited to 1-2 minutes. When starting out, stop at 1 to 2 reps short of failure, or else you will very likely burn out and not be able to recover between training sessions.

As this is a lot of accessory volume, weights should be kept light as the body adjusts. Layne recommends deloading every 6 to 12 weeks, with the deload lasting for 1 to 3 weeks at 60-70% of normal weights.

Program Summary by Layne Norton

PHAT Workout Program Spreadsheet

Spreadsheet Source

PHAT Workout Log TEMPLATE

Questions about PHAT?

Discuss PHAT with other lifters on the Lift Vault Forum.

PHAT Frequently Asked Questions (FAQs)

What is PHAT?

PHAT stands for Power Hypertrophy Adaptive Training. The PHAT workout is a strength and hypertrophy program developed by Dr. Layne Norton for athletes looking to make gains in both size and power.  This is accomplished through hypertrophy focused training days and power focused training days. It has 5 training sessions per week and lasts for a total of 12 weeks, comprised of four 3 week cycles (2 weeks training, 1 week deload). The frequent deloads are due to the high volume and intensity of the training weeks. 

Who should run PHAT?

Anyone looking to build strength and muscle mass is welcome to try PHAT, but due to the high volume, high intensity, and wide array of prescribed exercises, it’s hard to recommend this program for beginners. Plus, beginners would make faster progress on a linear progression program like the Candito Linear Program.

Deloading every third week is a waste of time for beginner strength athletes (Permanent Disclaimer About Deloads on Any Program: assuming the athlete is still making gains and is not feeling rundown). For pure aesthetic goals, this is a fine program to run as soon as you are comfortable with the exercises.

PHAT Workout Program_ Tips + Spreadsheet (Updated 2019) _ Lift Vault

Updates:

  • October 28, 2019: Fixed the squat calculation in the spreadsheet thanks to a user that reported an issue using the contact form.

Related Posts

  • Legion Pulse Pre Workout Review

    Legion Pulse pre workout is a pre workout supplement known for its simple but strong ingredient profile. Its ingredients include 350 mg of caffeine anhydrous, 8 grams of L-Citrulline Malate, and 300 mg of Alpha GPC among others. Pulse Pre Workout is popular as a…

  • Greg Nuckols 28 Programs Spreadsheet

    Greg Nuckols released 28 program variations through his site, Stronger by Science. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting…

  • GreySkull LP Program Spreadsheet

    Updated June 4, 2020 to help you use the correct starting weight for the program. Created by John Sheaffer (aka Johnny Pain), the GreySkull LP (GSLP) Program is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of…

  • Korte 3x3 Spreadsheet

    Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift. The program can be run as a 4 week or 8…

  • Starting Strength Routine Program Spreadsheet

    One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. If you're looking to start lifting and want something that works, this Google spreadsheet is a…

  • Kizen Back Hypertrophy Program Spreadsheet

    This is a Google spreadsheet for Kizen's free back hypertrophy program.  If you want a huge, thick back, you're in the right place. For the full scoop, sign up for free over at Kizen, but here's the jist. Kizen Back Hypertrophy Program Overview 8 week…

Filed Under: 4 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 1

Latest Programs

  • Best Whey Protein Isolate Powders
  • Kaged Muscle Whey Protein Isolate Powder Review
  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer