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PHAT · Power + Hypertrophy

Inspired by Layne Norton

PHAT · Power + Hypertrophy

Two power days, three hypertrophy days. Strength athletes who want to grow.

Power Hypertrophy Adaptive Training. Two heavy power days (5×3-5) train central nervous system; three hypertrophy days (3-4×8-12) drive muscle growth. The best of both worlds for the intermediate-to-advanced lifter.

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Sample week

The full template is what gets cloned into your account.

Mon

Upper Power

4 lifts

  • Barbell Bench Press

    4×3-5

  • Barbell Row

    4×3-5

  • Overhead Press

    3×5

  • Chin-Up

    3×6-10

Tue

Lower Power

3 lifts

  • Back Squat

    4×3-5

  • Conventional Deadlift

    3×3-5

  • Leg Press

    3×8

Thu

Back + Shoulders Hyper

6 lifts

  • Lat Pulldown

    4×10

  • Seated Cable Row

    4×10

  • Barbell Shrug

    3×12

  • Lateral Raise

    4×12-15

  • Face Pull

    3×15

  • Rear Delt Fly

    3×15

Fri

Lower Hyper

4 lifts

  • Front Squat

    4×10

  • Romanian Deadlift

    3×10

  • Walking Lunge

    3×12 each

  • Standing Calf Raise

    4×15

Sat

Chest + Arms Hyper

5 lifts

  • Incline Barbell Bench Press

    4×10

  • Dumbbell Fly

    3×12

  • Dip

    3×AMRAP

  • Barbell Curl

    4×10

  • Tricep Pushdown

    4×12