The PHAT Workout: Build Mass & Strength

The PHAT (Power Hypertrophy Adaptive Training) Training Program

Starting the PHAT (Power Hypertrophy Adaptive Training) workout routine can be a game-changer for your fitness journey. Blending powerlifting and bodybuilding elements, this unique approach offers a diverse range of benefits that can elevate your workout experience to new heights.

From enhancing strength and muscle mass to boosting metabolism and improving overall body composition, PHAT workouts are designed to push your boundaries and unlock your full potential. Whether you are a seasoned gym-goer looking to break through a plateau or a beginner seeking an efficient and effective workout regimen, incorporating PHAT into your routine can lead to remarkable results. Join me on this blog as we delve deeper into the numerous advantages of embracing a PHAT workout routine and discover how it can revolutionize your fitness goals.

The PHAT workout routine was designed by Layne Norton, PhD; who is a natural bodybuilder and powerlifter. The PHAT program combines both powerlifting and bodybuilding routine into a single training program. Although powerlifters and bodybuilders use different reps and weight schemes to reach their respective goals, Layne Norton’s program focuses has put together a training system balances the demands of both, so you can both sculpt and build strength.

The Goals of the PHAT Workout Routine

Power Hypertrophy Adaptive Training (PHAT) combines both bodybuilding and powerlifting techniques to give you the best of which both have to offer. The goal of PHAT workouts is to gain both mass and strength. Bodybuilders utilize lower weights, higher reps and shorter rest times to help build muscle. Powerlifters use heavier weights, lower reps and longer rest times.

the phat workout routine by layne norton

 Power and Mass Workouts

Two workouts during the week will be dedicated to building power. After a rest day, the next three workouts are spent building muscle. The workouts are tough, but you have a mental and physical mix-up that keeps you from over training during each week. Your hypertrophy days and power workouts will support new mass and increased strength, the foundations for progressive overloads.

Check Out the PHUL Workout Routine

Benefits of the PHAT Workout:

  • Increase overall strength
  • Stimulate hypertrophy (muscle building)
  • Improve overall strength and conditioning
  • Foundation for strength and Fitness

How the PHAT Routine Works

The training system takes draws from the “strengths” of both types of training that leads to progressive overload. The PHAT Workout Routine can help powerlifters build more mass and to break plateau. For bodybuilders, the goal is it add strength in order to pack on muscle mass. A great mix up with another workout every 12 weeks or so is the Push Pull Legs (PPL) Split.  It adds one more day, but can still be used as a 5-day as well.

Day 1Upper Power
ExerciseSets x Reps
Bench Press3 x 3-5
Weighted Pull Ups2 x 6-10
Horizontal Row2 x 6-10
Weighted Dips2 x 6-10
Pendlay Rows3 x 3-5
Dumbbell Shoulder Press3 x 6-10
Cambered Bar Curls3 x 6-10
Dumbbell Skull Crushers3 x 6-10
Day 2Lower Power
ExerciseSets x Reps
Squats3 x 3-5
Hack Squats2 x 6-10
Leg Extensions2 x 6-10
Stiff Legged Deadlifts3 x 5-8
Leg Curls2 x 6-10
Standing Calf Raise3 x 6-10
Seated Calf Raise2 x 6-10
Day 4Back & Shoulders Hypertrophy
ExerciseSets x Reps
Pendlay Rows6 x 3
Horizontal Row3 x 8-12
Seated Cable Row3 x 8-12
Braced Dumbbell Rows2 x 12-15
Close Grip Pulldowns2 x 6-10
Dumbbell Shoulder Press3 x 8-12
Upright Rows2 x 12-15
DB Side Lateral Raises3 x 12-20
Day 5Legs Hypertrophy
ExerciseSets x Reps
6 x 3
Leg Press3 x 12-20
Leg Extensions3 x 12-15
Romanian Deadlift3 x 8-12
Lying Leg Curls2 x 12-15
Seated Leg Curls2 x 12-15
Donkey Calf Raises4 x 12-15
Seated Calf Raises3 x 12-20
Day 6Chest & Arms Hypertrophy
ExerciseSets x Reps
Dumbbell Press6 x 3
Incline Dumbbell Press3 x 8-12
Incline Chest Press3 x 12-15
Incline Cable Flys2 x 15-20
Preacher Curls3 x 8-12
DB Concentration Curls2 x 12-15
Spider Curls2 x 15-20
Cambered Bar Tricep Extension3 x 8-12
Cable Press downs w/ Rope
2 x 12-15
best phat workout routine