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PHAT Workout Program
9,105 athletes joined
Developed by Dr. Layne Norton, PHAT is for lifters that want to look aesthetic without being weak.
4.32
(1016 ratings)
Program Description

PHAT (Power Hypertrophy Adaptive Training) is an intermediate level gym workout routine that combines elements of powerlifting and bodybuilding to help you build muscle size and strength.

This popular training program was created by champion natural bodybuilder and powerlifter Dr. Layne Norton, who is a PhD in Nutritional Sciences. He is the co-founder of Carbon Diet Coach app and Outwork Nutrition supplements.

PHAT split is 5 days a week and involves training each muscle group twice per week.

Read the full program guide below.

Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Days Per Week
5 days
Recommended Days
Mon, Tue, Thu, Fri, Sat
Time Per Workout
90 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 Reps
70%
2
Pull-Up (Weighted)
2
6-10 Reps
3
Chest Supported Row (Machine)
2
6-10 Reps
4
Dip (Weighted)
2
6-10 Reps
5
Pendlay Row
3
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3
6-10 Reps
7
Bicep Curl (Barbell)
3
6-10 Reps
8
Skull Crusher
3
6-10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 Reps
72.5%
2
Pull-Up (Weighted)
2
6-10 Reps
3
Chest Supported Row (Machine)
2
6-10 Reps
4
Dip (Weighted)
2
6-10 Reps
5
Pendlay Row
3
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3
6-10 Reps
7
Bicep Curl (Barbell)
3
6-10 Reps
8
Skull Crusher
3
6-10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 Reps
77.5%
2
Pull-Up (Weighted)
2
6-10 Reps
3
Chest Supported Row (Machine)
2
6-10 Reps
4
Dip (Weighted)
2
6-10 Reps
5
Pendlay Row
3
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3
6-10 Reps
7
Bicep Curl (Barbell)
3
6-10 Reps
8
Skull Crusher
3
6-10 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 Reps
80%
2
Pull-Up (Weighted)
2
6-10 Reps
3
Chest Supported Row (Machine)
2
6-10 Reps
4
Dip (Weighted)
2
6-10 Reps
5
Pendlay Row
3
3-5 Reps
6
Seated Shoulder Press (Dumbbell)
3
6-10 Reps
7
Bicep Curl (Barbell)
3
6-10 Reps
8
Skull Crusher
3
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 Reps
70%
2
Hack Squat
2
6-10 Reps
3
Leg Extension
2
6-10 Reps
4
Stiff Leg Deadlift
3
5-8 Reps
5
Leg Curl
2
6-10 Reps
6
Standing Calf Raise
3
6-10 Reps
7
Seated Calf Raise
2
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 Reps
72.5%
2
Hack Squat
2
6-10 Reps
3
Leg Extension
2
6-10 Reps
4
Stiff Leg Deadlift
3
5-8 Reps
5
Leg Curl
2
6-10 Reps
6
Standing Calf Raise
3
6-10 Reps
7
Seated Calf Raise
2
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 Reps
77.5%
2
Hack Squat
2
6-10 Reps
3
Leg Extension
2
6-10 Reps
4
Stiff Leg Deadlift
3
5-8 Reps
5
Leg Curl
2
6-10 Reps
6
Standing Calf Raise
3
6-10 Reps
7
Seated Calf Raise
2
6-10 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 Reps
80%
2
Hack Squat
2
6-10 Reps
3
Leg Extension
2
6-10 Reps
4
Stiff Leg Deadlift
3
5-8 Reps
5
Leg Curl
2
6-10 Reps
6
Standing Calf Raise
3
6-10 Reps
7
Seated Calf Raise
2
6-10 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 Reps
65%
2
Bent Over Row (Dumbbell)
3
8-12 Reps
3
Seated Row (Cable)
3
8-12 Reps
4
Chest Supported Row (Machine)
2
12-15 Reps
5
Lat Pulldown
2
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3
8-12 Reps
7
Upright Row (Dumbbell)
2
12-15 Reps
8
Lateral Raise (Dumbbell)
3
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 Reps
72.5%
2
Bent Over Row (Dumbbell)
3
8-12 Reps
3
Seated Row (Cable)
3
8-12 Reps
4
Chest Supported Row (Machine)
2
12-15 Reps
5
Lat Pulldown
2
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3
8-12 Reps
7
Upright Row (Dumbbell)
2
12-15 Reps
8
Lateral Raise (Dumbbell)
3
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 Reps
67.5%
2
Bent Over Row (Dumbbell)
3
8-12 Reps
3
Seated Row (Cable)
3
8-12 Reps
4
Chest Supported Row (Machine)
2
12-15 Reps
5
Lat Pulldown
2
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3
8-12 Reps
7
Upright Row (Dumbbell)
2
12-15 Reps
8
Lateral Raise (Dumbbell)
3
12-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 Reps
70%
2
Bent Over Row (Dumbbell)
3
8-12 Reps
3
Seated Row (Cable)
3
8-12 Reps
4
Chest Supported Row (Machine)
2
12-15 Reps
5
Lat Pulldown
2
15-20 Reps
6
Seated Shoulder Press (Dumbbell)
3
8-12 Reps
7
Upright Row (Dumbbell)
2
12-15 Reps
8
Lateral Raise (Dumbbell)
3
12-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 Reps
65%
2
Hack Squat
3
8-12 Reps
3
Leg Press
2
12-15 Reps
4
Leg Extension
3
15-20 Reps
5
Romanian Deadlift (Barbell)
3
8-12 Reps
6
Lying Leg Curl
2
12-15 Reps
7
Leg Curl
2
15-20 Reps
8
Donkey Calf Raise
4
10-15 Reps
9
Seated Calf Raise
3
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 Reps
65%
2
Hack Squat
3
8-12 Reps
3
Leg Press
2
12-15 Reps
4
Leg Extension
3
15-20 Reps
5
Romanian Deadlift (Barbell)
3
8-12 Reps
6
Lying Leg Curl
2
12-15 Reps
7
Leg Curl
2
15-20 Reps
8
Donkey Calf Raise
4
10-15 Reps
9
Seated Calf Raise
3
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 Reps
67.5%
2
Hack Squat
3
8-12 Reps
3
Leg Press
2
12-15 Reps
4
Leg Extension
3
15-20 Reps
5
Romanian Deadlift (Barbell)
3
8-12 Reps
6
Lying Leg Curl
2
12-15 Reps
7
Leg Curl
2
15-20 Reps
8
Donkey Calf Raise
4
10-15 Reps
9
Seated Calf Raise
3
15-20 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 Reps
70%
2
Hack Squat
3
8-12 Reps
3
Leg Press
2
12-15 Reps
4
Leg Extension
3
15-20 Reps
5
Romanian Deadlift (Barbell)
3
8-12 Reps
6
Lying Leg Curl
2
12-15 Reps
7
Leg Curl
2
15-20 Reps
8
Donkey Calf Raise
4
10-15 Reps
9
Seated Calf Raise
3
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 Reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 Reps
3
Incline Bench Press (Barbell)
3
12-15 Reps
4
Incline Cable Fly
2
15-20 Reps
5
Preacher Curl (Barbell)
3
8-12 Reps
6
Concentration Curl
2
12-15 Reps
7
Spider Curl
2
15-20 Reps
8
Chambered Bar Tricep Extension
3
8-12 Reps
9
Tricep Pushdown (Cable)
2
12-15 Reps
10
Cable Kickback
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 Reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 Reps
3
Incline Bench Press (Barbell)
3
12-15 Reps
4
Incline Cable Fly
2
15-20 Reps
5
Preacher Curl (Barbell)
3
8-12 Reps
6
Concentration Curl
2
12-15 Reps
7
Spider Curl
2
15-20 Reps
8
Chambered Bar Tricep Extension
3
8-12 Reps
9
Tricep Pushdown (Cable)
2
12-15 Reps
10
Cable Kickback
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 Reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 Reps
3
Incline Bench Press (Barbell)
3
12-15 Reps
4
Incline Cable Fly
2
15-20 Reps
5
Preacher Curl (Barbell)
3
8-12 Reps
6
Concentration Curl
2
12-15 Reps
7
Spider Curl
2
15-20 Reps
8
Chambered Bar Tricep Extension
3
8-12 Reps
9
Tricep Pushdown (Cable)
2
12-15 Reps
10
Cable Kickback
2
15-20 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 Reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-12 Reps
3
Incline Bench Press (Barbell)
3
12-15 Reps
4
Incline Cable Fly
2
15-20 Reps
5
Preacher Curl (Barbell)
3
8-12 Reps
6
Concentration Curl
2
12-15 Reps
7
Spider Curl
2
15-20 Reps
8
Chambered Bar Tricep Extension
3
8-12 Reps
9
Tricep Pushdown (Cable)
2
12-15 Reps
10
Cable Kickback
2
15-20 Reps
What People Are Saying(1016 ratings)
Only ratings with written feedback are displayed here.
4.32/ 5
Gary B.Man
5 days ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great offseason program for powerlifters. Made noticeable gains in shoulders and quads. I’m surprised there wasn’t more bicep work but you can add it if needed. The only modification I made was on hypertrophy days for the main lift. I went with 4 sets of 10 rather than speed work. Which is actually what Layne prescribes in the updated version. Also, the hypertrophy day is supposed to be 85% of your power day weight. Would be a nice update Boostcamp could do, but it’s pretty easy to just do it yourself. Overall an excellent program that I will run again for another cycle.
Garrett P.Age 20, Man
7 days ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Was on a cut and held onto muscle as well as training weights pretty well. More than I could’ve expected and helped greatly in preparation for my season. Going to use this for second part of summer too.

WHAT IS PHAT PROGRAM?

PHAT split is 5 days a week and involves training each muscle group twice per week. Each week starts with 2 days of upper body and lower body power training to build strength and explosiveness. After a 1 day rest, you start 3 consecutive days of hypertrophy (muscle building) training.

PHAT training program:

  • Monday: Upper Body Power

  • Tuesday: Lower Body Power

  • Wednesday: Rest

  • Thursday: Back & Shoulders Hypertrophy

  • Friday: Lower Body Hypertrophy

  • Saturday: Chest & Arms Hypertrophy

  • Sunday: Rest

You can find the full PHAT workout execises and rep schemes below.

PHAT FAQ

Why should you do PHAT training program?

The PHAT routine is created by Dr. Layne Norton and combines the benefits of powerlifting and bodybuilding together. PHAT integrates the development of maximal strength and power in the major barbell compound exercises along with hypertrophy based accessory exercises to build muscle.

Who is PHAT workout for?

PHAT workout is a hybrid program that develops both strength and muscle mass at the same time, which makes it suitable for bodybuilders, powerbuilders, or offseason powerlifters.

PHAT is an intermediate to advanced level program, which means you should at least have 1-2+ years of consistent training experience under your belt before starting the program. Why? PHAT is highly intensive and physically demanding.

If you're a newer lifter, you can check out some beginner to novice level lifting programs on Boostcamp like Alberto Nunez 4-day Upper Lower, GZCL Program, 5/3/1 for Beginners, and many more.

How to do PHAT program? How to progress on PHAT workout app?

PHAT is a high volume routine that is very taxing on your body. It is normal to feel sore for the first few weeks as your body acclimates to the demand of the program.

On upper and lower body power days, Boostcamp will auto-calculate your starting weights for compound lifts using your estimated 1 rep max (1RM) percentage during program onboarding. Start the PHAT program with conservative weights that you can do with good form. 

Then for future weeks, you’ll use linear progression on the compound lifts by adding ~5 lb (2.5 kg) once a week. Once you are able to complete all the target reps at the new weight, add weight again. If you fail to get all the reps for 2 weeks straight, decrease weight by 10%.

On hypertrophy days, find a weight that you can do at the target reps at RPE 8-9 (or 1-2 reps shy of failure). When you are able to complete all the target sets and reps for two weeks in a row, then add the smallest weight incremental possible for the following week.

How long is the PHAT program?

There is no set length for the PHAT workout split. The length of the program will depend on your individual goals and progress. You should run the PHAT program for a minimum of 4 weeks.

Some people may find that they are able to make progress on the PHAT program for several months or even years, while others may need to switch to a different program or make adjustments to their training in order to continue making progress.

In general, it is a good idea to periodically reassess your goals and progress and make adjustments to your training and nutrition as needed.

How to deload on PHAT program?

You should generally deload on PHAT after every 4 week cycle to ensure your body recovers from the accumulated fatigue to prepare you for another hard training cycle. 

Deloads can be done in a variety of ways. The simplest is to continue the program but use 50-60% of the previous week’s weights. Or you could simply continue the program but only pick 2 of your favorite training days of the week and skip the rest.

How to eat on PHAT program? PHAT meal plan? How to recover on PHAT?

There is no one-size-fits-all meal plan that is specifically designed for the PHAT (Power Hypertrophy Adaptive Training) workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the PHAT program. You should also ensure that your sleep is on point (7+ hours daily) while on PHAT split.

PHAT program while cutting?

The PHAT split is designed for a muscle building phase, and is generally not recommended for cutting (reducing weight and bodyfat). You may find yourself not recovering and burning out if you are on a calorie deficit. That said, it is certainly possible to use PHAT while cutting, but you need to make sure that your sleep is on point, life stressors are low, protein is high, and taking proper deloads.

What is RPE in PHAT program?

RPE stands for rating of perceived exertion. The RPE scales is from 0-10, with 10 being max effort (to failure), 9 being 1 rep from failure, 2 being 2 reps from failure, etc. This measures how close to failure you should be targeting for each set. For PHAT, the recommended RPE is 8-9, which means you should stop 1-2 reps shy of failure for every set.

How long to rest between sets for PHAT?

For heavy compound lifts, rest as long as it is required for you to feel at full strength, which generally means 3-5 minutes. For accessories, use 1-3 minutes as the general rule.

How long does PHAT workout take?

Each PHAT workout can take between 1-2 hours, depending on the length of your warmups and how long you rest between exercises.

PHAT program app? App for PHAT workout

PHAT workout is free on Boostcamp, the last lifting app you'll ever need. You'll be able to easily start PHAT app with 1RM onboarding, automatic weight progressions, workout tracking, and exercise demos.

Boostcamp is not affiliated with Dr. Layne Norton. You can also find PHAT in spreadsheet or PDF format on other websites. For more info on Layne's training programs, online coaching, and products visit www.biolayne.com.