PHAT (Power Hypertrophy Adaptive Training)
Designed by Layne Norton, PHAT allocates the training week into two dedicated power days and three hypertrophy days. Power days develop maximal strength on the competition lifts at sub-5 rep intensities; hypertrophy days follow the same movement patterns at higher volume and moderate loads. The logic is that high-strength individuals have more contractile tissue to stimulate hypertrophy from, and maintaining strength alongside hypertrophy work prevents the detraining of neural efficiency that occurs on pure bodybuilding splits.
Who This Is For
- Trainees who have run intermediate programs (PPL, PHUL) and have stalled on linear progression
- Those who want to develop both competition-level strength and aesthetics simultaneously
- Minimum baseline: Squat ≥ 1.5× BW, Bench ≥ 1× BW, Row ≥ 1× BW
Weekly Schedule
| Day | Focus |
|---|
| Monday | Upper Body Power |
| Tuesday | Lower Body Power |
| Wednesday | Rest |
| Thursday | Back & Shoulders Hypertrophy |
| Friday | Lower Body Hypertrophy |
| Saturday | Chest & Arms Hypertrophy |
| Sunday | Rest |
Upper Body Power (Monday)
| Exercise | Sets × Reps |
|---|
| Bench Press | 3–4 × 3–5 |
| Weighted Pull-ups → Bent-over Row | 2–3 × 3–5 |
| Overhead Press | 2–3 × 5–8 |
| Incline Dumbbell Press | 3 × 6–10 |
| Barbell Curl | 3 × 6–10 |
Lower Body Power (Tuesday)
| Exercise | Sets × Reps |
|---|
| Back Squat | 3–4 × 3–5 |
| Romanian Deadlift | 2–3 × 5–8 |
| Leg Press | 2 × 10–15 |
| Seated Leg Curl | 3 × 6–10 |
| Seated Calf Raise | 2 × 12–15 |
Back & Shoulders Hypertrophy (Thursday)
| Exercise | Sets × Reps |
|---|
| Pull-ups | 3 × 8–12 |
| Bent-over Row | 4 × 8–12 |
| Seated Cable Row | 3 × 8–12 |
| Side Lateral Raise | 4 × 12–15 |
| Face Pull | 3 × 15–20 |
| Front Dumbbell Raise | 2 × 12–15 |
Lower Body Hypertrophy (Friday)
| Exercise | Sets × Reps |
|---|
| Back Squat | 4 × 8–12 |
| Romanian Deadlift | 3 × 8–12 |
| Leg Press | 3 × 12–15 |
| Leg Extensions | 3 × 12–15 |
| Seated Leg Curl | 3 × 10–15 |
| Seated Calf Raise | 3 × 12–15 |
Chest & Arms Hypertrophy (Saturday)
| Exercise | Sets × Reps |
|---|
| Bench Press | 4 × 8–12 |
| Incline Dumbbell Press | 3 × 8–12 |
| EZ Bar Skull Crusher | 3 × 8–12 |
| Triceps Pushdown | 3 × 10–15 |
| Barbell Curl | 3 × 8–12 |
| Hammer Curls | 3 × 10–15 |
| Preacher Curl | 2 × 10–15 |
Progression
- Power days: when all sets hit the top of the rep range, add 2.5 kg (upper) / 5 kg (lower) at the next power session
- Hypertrophy days: double-progression within rep range, then add load
- Deload (Week 7): drop to 60% of normal working sets; maintain intensity; resume week 8 at full volume
Prerequisite intermediate programs: phul, push_pull_legs. Nutrition at this training age: energy_balance, protein_requirements.