Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for.
Initially created by Reddit user /u/CaptainSarcasmo, PHATburn was “never meant to be a routine for other people to attempt” and was only created to capture what was working for /u/CaptainSarcasmo, who consistently ran a version of the program for 38 weeks. The program was “…only ever meant to be fun,” not a “good routine.”
Program overview:
- 6 training sessions per week
- 3 strength training sessions
- 3 hypertrophy training sessions
- Combination of Doug Hepburn’s Powerlifting Method and Layne Norton’s PHAT
- Best suited for individuals that have a lot of of time per session, enjoy lifting variations, and do not need to progress rapidly
- Not ideal for competitive bodybuilding or powerlifting
PHATburn Program Spreadsheet
