374 reviews for PHAT Workout Program
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 as well as 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.
atte H.
Man, 223 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Actually made some great progress even during a small cut, got my bench up by about 10 kilos.
Phil D.
Man, 603 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
It's a good program and it gets the job done for me personally I'd like to see a little bit more functional training added in to the routines such as farmer carries heavy bag shoulder carries. Pushups I've been adding those in on my leg days days and it's significantly improve my workouts with this program. I also have been adding forearm exercises which this program is lacking.
Max N.
Man, 443 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
I’m not crazy about the low reps high sets. Also the rhythm of the workouts isn’t great for recovery especially legs. I don’t find having reps in the tank to be as effective as just training hard.
Kotaro Yamane
Man, 263 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
I wasn’t expecting much in terms of strength gains, but the hypertrophy results blew me away. I started this for 2 cycles (8 weeks) to recover after a bad flu. My size 105 (KR) t-shirts used to be a bit tight but wearable; now they’re so tight it’s actually uncomfortable to put them on. My weight bounced back from 76kg (post-flu) to a steady 80-81kg. I averaged around early 3,000 calories a day. While I did gain a bit of body fat, the visual muscle growth is significant. Most importantly, I didn't feel any loss in strength. This is a perfect program for a transition phase or when you're burnt out on heavy strength training.
Jonathan Greene
Man, 363 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
I like the mix of strength and hypertrophy. The Hypertrophy workouts take a long time, and I need to super set almost everything to get done in a reasonable amount of time. The hypertrophy days feel like they all have some junk volume, but I have been sticking to it and seeing results.
Michael A.
Man, 413 weeks complete
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
It was ok. Kept muscle or made slight gains but not great.
cliffton larson
Man, 283 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Solid result, although some days just seem like they have a ton of junk volume resulting in extremely long workouts.
Anton V.
Man, 313 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program when you want more training volume and have more free time to spend at the gym. Exercise variation keeps things fresh.
Shane V.
Man4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Been running on an extremely agressive cut. Despite this strength gains have been consistent and noticeable.
Eitan G.
Man, 283 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Great program! I got my bench up significantly