← Workout Program and Routine Series

PHAT Training Program

Taken from Layne Norton, this PHAT training (Power Hypertrophy Adaptive Training) program is aimed to increase strength and stimulate muscle growth at the same time. Each muscle is trained twice per week, where strength is increased by lifting heavy weights for a low amount of reps, then muscles grow by lifting a lighter weight for a higher amount of reps. In time, you’ll be able to use your heavier weights for hypertrophy days as you get stronger.

Some tips on following the PHAT training program are:

  • Rest Longer During Power Days – Take 3-6 minutes rest on power days when your aim is to build strength.
  • Hypertrophy Warmup- Begin hypertrophy days with 6-8 sets of speed work where you complete 3 reps.

Open up these links below on your iOS device to get the routines loaded up in Strong:

PHAT Day 1 (Upper Power) – Upright Barbell Row, Bench Press, Chin-up, Shoulder Press, Cable Row

PHAT Day 2 (Lower Power) – Squat, Hack Squat, Barbell Lunge, Romanian Deadlift, Seated Leg Curl, Leg Extension, Standing Calf Raises

PHAT Day 3 (Back & Shoulders Hypertrophy) –Barbell Row, Chin-up, Machine Row, Hammer Strength Row, Hammer Strength Lat Pulldown, Dumbell Shoulder Press, Reverse Flyes, Upright Barbell Row, Lateral Raise

PHAT Day 4 (Lower Hypertrophy) – Deadlift, Barbell Lunge, Romanian Deadlift, Seated Leg Curl, Leg Extension, Standing Calf Raise

PHAT DAY 5 – Bench Press, Cable Flyes, Hammer Strength Chest Press, Bicep Curl, Tricep Extension

*Currently these links only work if you tap them on your iOS mobile phone. Android is coming soon! Get the app here:

Sources Used and Suggested

Here are some great resources we read up on to create this page. We have tried to keep it brief as best we could, so we encourage you to read more if you’ve decided to try this program!

Layne Norton’s Workout Program- http://www.directlyfitness.com/store/p-h-a-t-training-layne-nortons-workout-system/

PHAT Training Program Article- http://fitoverfat.com/phat-training/ 

Program Overview Video- http://fitoverfat.com/phat-training/

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