PHAT Workout Routine + Program

Google Sheet Workout Export

By Dr. Layne Norton

Experience Advanced (3+ years)
Time 69 minutes/day | 5 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Each PHAT training session is centered around a major compound movement (squat, bench press, deadlift, dumbbell press). A training week has 5 sessions: 2 power sessions and 3 hypertrophy sessions.

Power days call for 3 sets of 3 – 5 reps. This weight is up to the lifter, but 70-80% of a movement’s 1RM is probably a good starting point.

Each hypertrophy day will repeat the primary movement of that week’s power day. For example, the lower hypertrophy day calls for squats, just like the lower power day. The primary difference is that the weight will be lower, 70% of what was squatted earlier in the week, for 6 sets of 3. These should be speed movements, as the weight is light. Rest between sets should be limited to 1-2 minutes. When starting out, stop at 1 to 2 reps short of failure, or else you will very likely burn out and not be able to recover between training sessions.

As this is a lot of accessory volume, weights should be kept light as the body adjusts. Layne recommends deloading every 6 to 12 weeks, with the deload lasting for 1 to 3 weeks at 60-70% of normal weights.


PHAT stands for Power Hypertrophy Adaptive Training. It is a strength and hypertrophy program developed by Dr. Layne Norton for athletes looking to make gains in both size and power. It has 5 training sessions per week and lasts for a total of 12 weeks, comprised of four 3 week cycles (2 weeks training, 1 week deload). The frequent deloads are due to the high volume and intensity of the training weeks. 

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
3 sets3-5 reps60s
2.Weighted Pullup
2 sets6-10 reps60s
3.Bent Over Barbell Row
2 sets6-10 reps60s
4.Weighted Chest Dip
2 sets6-10 reps60s
5.Barbell Pendlay Row
3 sets3-5 reps60s
6.Seated Dumbbell Shoulder Press
3 sets6-10 reps60s
7.Barbell Biceps Curl

See Exercise Notes

3 sets6-10 reps60s
8.Dumbbell Skullcrusher
3 sets6-10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
3 sets3-5 reps60s
2.Machine Hack Squat
2 sets6-10 reps60s
3.Leg Extensions
2 sets6-10 reps60s
4.Stiff-Legged Barbell Deadlift
3 sets5-8 reps60s
5.Lying Leg Curls
2 sets6-10 reps60s
6.Standing Calf Raises
3 sets6-10 reps60s
7.Seated Calf Raise Machine
2 sets6-10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Pendlay Row
6 sets3 reps60s
2.Horizontal Row
3 sets8-12 reps60s
3.Seated Cable Row
3 sets8-12 reps60s
4.Bent Over Two-Dumbbell Row
2 sets12-15 reps60s
5.Cable Close Grip Pulldown
2 sets15-20 reps60s
6.Seated Dumbbell Shoulder Press
3 sets8-12 reps60s
7.Barbell Upright Row
2 sets12-15 reps60s
8.Dumbbell Lateral Raise
3 sets12-20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

6 sets3 reps60s
2.Machine Hack Squat
3 sets8-12 reps60s
3.45 Degree Leg Press
2 sets12-15 reps60s
4.Leg Extensions
3 sets15-20 reps60s
5.Barbell Romanian Deadlift
3 sets8-12 reps60s
6.Lying Leg Curls
2 sets12-15 reps60s
7.Seated Leg Curl
2 sets15-20 reps60s
8.Donkey Calf Raises - with Weight Plate
4 sets10-15 reps60s
9.Seated Calf Raise Machine
3 sets15-20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press

See Exercise Notes

6 sets3 reps60s
2.Incline Dumbbell Press
3 sets8-12 reps60s
3.Leverage Incline Chest Press
3 sets12-15 reps60s
4.Incline Cable Flye
2 sets15-20 reps60s
5.EZ-Bar Preacher Curl
3 sets8-12 reps60s
6.One-Arm Dumbbell Concentration Curl
2 sets12-15 reps60s
7.EZ Bar Spider Curl
2 sets15-20 reps60s
8.Standing Overhead EZ Bar Tricep Extension

See Exercise Notes

3 sets8-12 reps60s
9.Cable Triceps Pressdown
2 sets12-15 reps60s
10.Cable Kickback using Reverse Grip
2 sets15-20 reps60s

Date Created: 1/16/2020, UTC


Last Updated: 11/13/2021, UTC





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