Developed by Dr. Layne Norton, PH3 (named after power, hypertrophy, and the “big three” lifts that make up the foundation of the program) is for advanced lifters (Wilks > 350) that cycles through accumulation, transition, intensity, and tapering weeks to accumulate fatigue, spark overcompensation, and build muscle.
Be warned: this program has a lot of volume and it is important to listen to you body when running a program like this. It is not unusual to hear about athletes completely running out of gas when running PH3.
Enjoy this easy to use PH3 spreadsheet.
PH3 Program Review
“All in all, I definitely saw some significant improvements in my 3 lifts in a relatively short amount of time (3 months). I think coupling this program with a solid offseason bodybuilding growth diet plan really helps with making gains! With that though, PH3 did have some drawbacks. The injuries were certainly no fun. Coupling this program with an intensive stretching program, is a good idea. I also believe if the program had actual 1 rep max tests, instead of rep tests every 4 weeks, then the program would likely be a better representation of what you can handle. Since the program already has AMRAP tests in each week, which helps the program modify your lifts week to week, I think it would be better, and possibly safer to go with the real 1RM test instead of an estimate. In the future, when I do this program again, I think I will just run it that way. With that said, I definitely do recommend this program to powerlifters who are looking to up their game or simply change things up. Due to the high amount of volume in this program, just as Layne Norton suggests, I would only recommend this program to advanced lifters.”
“PH3 is an amazing program to run and make both strength and visual gains, I wholeheartedly recommend it for the off-season.”