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Workout Plan

PHAT Workout Program

Layne Norton's PHAT program: a 5-day split combining power and hypertrophy training. Two power days and three hypertrophy days for advanced muscle building.

5 Training Days
2 Rest Days
31 Total Exercises
31 Unique Movements
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What is the PHAT program?

PHAT (Power Hypertrophy Adaptive Training) is a 5-day training program created by Dr. Layne Norton. It combines two power days using heavy compound lifts with three hypertrophy days for maximum muscle development, designed for intermediate to advanced lifters who want both strength and size.

How is the PHAT program structured?

Monday and Tuesday are power days with heavy compound lifts at 3-5 reps. After a rest day, Thursday through Saturday are hypertrophy days for Back/Shoulders, Legs, and Chest/Arms at 8-15 reps. Each hypertrophy day begins with a speed set of the main compound from the earlier power day at 65-70 percent for explosive reps.

Who should follow the PHAT program?

PHAT is designed for intermediate to advanced lifters with the work capacity to handle five demanding sessions per week. The unique speed sets bridge the gap between strength and hypertrophy training by teaching muscles to produce force quickly. Beginners should build a base with simpler programs before attempting PHAT.

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