PHAT

Overview

PHAT stands for Power Hypertrophy Adaptive Training and was developed by PhD and professional bodybuilder Layne Norton. PHAT is different from most programs in that it involves a combination of powerlifting and bodybuilding training. It is becoming increasingly popular to hybridize lifting programs as more coaches and lifters see a benefit from combining different reps and weight ranges.

The traditional thinking behind lifting is: Lift heavy and work in low rep ranges to increase strength. Lift light but in high rep ranges to increase size. There is truth to this layout. Hypertrophy is a thing, neural adaptation is also a thing. Each training method is effective and will produce results. To provide a balanced physique with functional strength (also known as powerbuilding), why not combine both methodologies? That is exactly what Layne Norton has done in PHAT.

PHAT is a 5 day training routine that is very intense. It combines both heavy weight, low volume training with high volume, low weight training to provide a complete level of stimulation across the board. PHAT is not for the faint of heart or the beginner; PHAT is intense. Very intense. I would not advise following PHAT while cutting, because the demands of the training are very high. It is a very good routine to follow while trying to recomp, or bulking to build lots of lean muscle mass. If you are looking for a new routine that combines the best parts of Powerlifting and Bodybuilding, look no further, PHAT is for you!

 

The Routine:

PHAT Follows a 5 day training split with 2 days on, 1 day off, 3 days on, and 1 day off. The first two days of the protocol will be focused on power and strength, split between upper and lower. The final 3 days will be more split and focused on hypertrophy.

The split looks like this:

Day 1: Upper Body Power

Day 2: Lower Body Power

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy

Day 5: Lower Body Hypertrophy

Day 6: Chest and Arms Hypertrophy

Day 7: Rest

This doesn’t sound so bad, right? Well, lets look at an example routine:

 

Monday: Upper Body Power Day

Bent Over Rows

3 sets @ 3-5 reps

Pull ups

2 sets @ 6-8 reps (add weight if you can do more than 8 at bodyweight)

Rack Chins

2 sets @ 6-8 reps (add weight if you can do more than 8 at bodyweight)

Flat Bench Press

3 sets @ 3-5 reps

Dips

2 sets @ 6-8 reps (add weight if you can do more than 8 at bodyweight)

Seated Dumbbell Shoulder Presses

3 sets @ 6-8 reps

Ez-Bar Curl

3 sets @ 6-8 reps

Pullover

3 sets @ 6-8 reps

Tuesday: Lower Body Power Day

Squats

3 sets @ 3-5 reps

Hack Squats

2 sets @ 6-8 reps

Leg Extensions

2 sets @ 6-8 reps

Deadlift

3 sets @ 3-5 reps

Lying Leg Curls

2 sets @ 6-8 reps

Donkey Calf Raises

3 sets @ 6-8 reps

Seated Calf Raise

2 sets @ 6-8 reps

Wednesday: Rest (This part is very important. Rest means REST. It doesn’t mean go do cardio or MMA training!)

 

Thursday: Back/Shoulders Hypertrophy Day

Bent Over Rows

3 sets @ 8-12 reps with 70% of your Power Day load.

Rack Chins

3 sets @ 8-12 reps

Seated Cable Row

3 sets @ 8-12 reps

Dumbbell Rows

2 sets @ 12-15 reps

Close Grip Pulldown

2 sets @ 15-20 reps

Seated Dumbbell Press

3 sets @ 8-12 reps

Overhead Press

2 sets @ 8-12 reps

Side Lateral Raise

3 sets @ 12-20 reps

Friday: Lower Body Hypertrophy Day

Squats

3 sets @ 8-12 reps with 70% of your Power Day load.

Hack Squats

3 sets @ 8-12 reps with 70% of your Power Day load.

Leg Presses

2 sets @ 12-15 reps

Leg Extensions

3 sets @ 15-20 reps with 70% of your Power Day load.

Romanian Deadlifts

3 sets @ 8-12 reps

Lying Leg Curls

3 sets @ 8-12 reps with 70% of your Power Day load.

Donkey Calf Raise

4 sets @ 10-15 reps with 70% of your Power Day load.

Seated Calf Raise

3 sets @ 8-12 reps with 70% of your Power Day load.

Saturday: Chest/Arms Hypertrophy Day

Flat Bench Press

3 sets @ 8-12 reps with 70% of your Power Day load.

Incline Dumbbell Press

3 sets @ 8-12 reps

Pullover

3 sets @ 8-12 reps with 70% of your Power Day load.

Cable Flyes

2 sets @ 15-20 reps

Ez-Bar Curl

3 sets @ 8-12 reps with 70% of your Power Day load.

Preacher Curl

2 sets @ 12-15 reps

Tricep Extension

3 sets @ 8-12 reps

Cable Pulldown w/ Rope

2 sets @ 12-15 reps

Dips

2 sets @ 15-20 reps

 

Sunday: REST!

 

Well.. I told you it was intense! Don’t be fooled, PHAT is very intense. I definitely do not advise it while cutting, I tried it, and you will feel very shitty. That being said, PHAT is a great program for people looking to take the next step or are looking for something more than the standard 4 day bodybuilding split. Most serious professionals learned the secret a long time ago, and the eBooks and crap you buy online like to hide the fact, but if you want to get big, you have to lift big. Ask almost any professional bodybuilder how they got where they are; the response will consistently be by lifting heavy shit. Don’t believe me?

 

 

 

 

A Note on Rest

Most people don’t take rest seriously. Along with not drinking enough water, rest is one of the primary culprits in why people don’t recover, don’t see the results they want, and generally feel shitty. You don’t get swole while you are lifting the weight, you get big when you rest. Take this very seriously. Don’t think you can skimp by on 6 hours of sleep a night and do cardio on your rest days. On rest days, do very little to tax your muscles and cns. You hammered the hell out of it, now it needs to recover. Rest days mean rest. Sleep 8 hours. Drink enough water. Period.

So what are you waiting for? Go be the better man and lift heavy shit!