PHAT workout is Layne Norton's 5-day program that trains every muscle twice a week: two power days for strength and three hypertrophy days for size. PHAT stands for Power Hypertrophy Adaptive Training. Hardy tracks every set and works out your next weight from the rules below.
It is built as Norton published it on SimplyShredded, with the changes listed below.
Weekly structure
Train five days a week. Rest on Wednesday and Sunday.
- Upper Power: barbell row 3×5 and dumbbell bench press 3×5, then pull-ups, rack chins, dips, seated dumbbell press, curls and skull crushers for 6–10
- Lower Power: squat 3×5, then hack squat, leg extension, stiff-leg deadlift, lying leg curl and both calf raises for 5–10
- Back and Shoulders Hypertrophy: pendlay row speed sets 6×3, then rack chins, cable row, shrugs, pulldowns, presses, upright rows and lateral raises for 8–20
- Lower Hypertrophy: squat speed sets 6×3, then hack squat, leg press, leg extension, romanian deadlift, leg curls and calf raises for 8–20
- Chest and Arms Hypertrophy: dumbbell bench press speed sets 6×3, then incline press, machine press, cable fly, three curls and three triceps moves for 8–20
Every set and rep range is in the workouts below.
Rest 3 minutes on the power lifts and 60 to 90 seconds on everything else.
Progression
Barbell row, dumbbell bench press and squat on the power days use a working weight. Finish every set with all 5 reps and the weight goes up next session. Miss reps three sessions in a row and Hardy suggests a 10% drop for you to review.
Speed sets carry no weight suggestion. Load 65 to 70% of your power-day weight and move the bar fast.
Everything else uses double progression. Add reps each session until every set reaches the top of the range. Hardy then adds weight and you start again from the bottom.
Most lifts go up 5 lbs (2.5 kg). Squats, deadlifts, leg press and calf raises go up 10 lbs (4.5 kg).
Who the PHAT program suits
Norton wrote the PHAT program for lifters who want powerlifting numbers and a bodybuilder's size at once. It is a lot of work. Run it after a year of steady training, and eat enough to recover from five days.
Changes from the original
- Norton gives 3 to 5 reps on the three power lifts. This version aims for 5 and adds weight when every set reaches 5.
- Speed work is 65 to 70% of your power-day weight in the article. Hardy leaves that load to you.
- The cambered bar preacher curl and triceps extension are barbell exercises here. The stiff-leg deadlift is the straight leg deadlift.
- Where the article gives a set range, this version uses the lower number.
Tips
- Stop each hypertrophy set one or two reps short of failure. PHAT runs for months, not weeks.
- Prefer a 4-day version? Run the PHUL Workout.
- Short on time? Drop the last exercise on a hypertrophy day, not the speed sets.
PHAT (Power Hypertrophy Adaptive Training) as published free by Layne Norton on SimplyShredded. Not affiliated with Layne Norton or SimplyShredded.
Starting TM is 90% of 1RM.
More official programs
- PHUL Workout — two power days and two hypertrophy days a week
- PPLUL Workout — push, pull, legs, upper and lower in five days
- Bro Split Workout — chest, back, shoulders, arms and legs on their own day
- Upper Lower Arms Split — an upper/lower week plus an arms and shoulders day
Guides and tools for this program
- 5 day workout split — PPLUL, bro split and upper/lower plus one compared
- How to track progressive overload — know when to add weight and when to hold
- 1RM calculator — estimate your max from a recent hard set
Targeted muscles
Workouts
Upper Power
barbell row
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
barbell row
3×5
pullup
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
pullup
2×6
rack chin
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
rack chin
2×6
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
3×5
dip
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
dip
2×6
seated shoulder press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated shoulder press
3×6
cambered bar curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
cambered bar curl
3×6
skull crushers
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
skull crushers
3×6
Lower Power
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
3×5
hack squat machine
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
hack squat machine
2×6
leg extension
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
leg extension
2×6
straight leg deadlift
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
straight leg deadlift
3×5
lying leg curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lying leg curl
2×6
calf raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
calf raise
3×6
seated calf raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
seated calf raise
2×6
Back and Shoulders Hypertrophy
pendlay row
Set
Intensity
Weight
Reps
Rest time
pendlay row
6×3
rack chin 8–12
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
rack chin 8–12
3×8
seated cable row
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated cable row
3×8
shrug
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
shrug
2×12
close grip lat pulldown
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
close grip lat pulldown
2×15
seated shoulder press 8–12
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated shoulder press 8–12
3×8
upright row
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
upright row
2×12
side lateral raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
side lateral raise
3×12
Lower Hypertrophy
squat
Set
Intensity
Weight
Reps
Rest time
squat
6×3
hack squat machine 8–12
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
hack squat machine 8–12
3×8
leg press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
leg press
2×12
leg extension 15–20
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
leg extension 15–20
3×15
romanian deadlift
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
romanian deadlift
3×8
lying leg curl 12–15
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
lying leg curl 12–15
2×12
seated leg curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated leg curl
2×15
donkey calf raise
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
donkey calf raise
4×10
seated calf raise 15–20
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.
seated calf raise 15–20
3×15
Chest and Arms Hypertrophy
bench press
Set
Intensity
Weight
Reps
Rest time
bench press
6×3
incline bench press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
incline bench press
3×8
chest press machine
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
chest press machine
3×12
incline cable fly
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
incline cable fly
2×15
preacher curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
preacher curl
3×8
concentration curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
concentration curl
2×12
spider curl
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
spider curl
2×15
seated tricep extension
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
seated tricep extension
3×8
rope pushdown
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
rope pushdown
2×12
cable triceps kickback
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 15-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.