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Developed by Dr. Layne Norton, PHAT blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
PHAT Workout Program Summary
| Program Name | PHAT (Power Hypertrophy Adaptive Training) |
|---|---|
| Program Goal | Hypertrophy |
| Days per Week | 5 Days |
| Program Length | 4 Weeks |
| Training Style | Split, PPL |
| Experience Level | Intermediate, 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.
Power 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 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
