12-Week PHAT Workout Routine for Ultimate Growth with PDF

I’ve designed a complete, easy-to-follow, and unique 12-week PHAT workout routine that can help you build strength and mass in an organized and efficient way.

Power Hypertrophy Adaptive Training (PHAT) is a popular training split involving gym and powerlifting workouts. It is a great way to put on mass and increase your lifting ability.

The PHAT term was used by Dr. Layne Norton, a natural powerlifter and bodybuilder. However, I’ve created a different workout plan than what he shared on his website or app.

Who Can Do Power Hypertrophy Adaptive Training?

Anyone who has been working out for a while and wants to maximize his/her strength and muscle growth simultaneously can do Power Hypertrophy Adaptive Training (PHAT).

It’s not recommended for new lifters or people with health issues because of its intensity and high training volume.

I highly recommend you consult a professional around you who can analyze your fitness level and tell you whether PHAT split is for you.

PHAT Workout Plan Description


About Program

  • Program Duration: 12 Weeks
  • Split Type: Upper/Lower Split
  • Sessions/Week: Five (Two Upper and Three Lower Body Days)
  • Workout Goal: Promote Strength and Hypertrophy
  • Target Gender: Male and Female
  • Difficulty Level: Intermediate to Advanced

PHAT Workout Split

  • Monday: Upper Body (Power Training)
  • Tuesday: Legs and Glutes (Hypertrophy)
  • Wednesday: Back and Delts (Hypertrophy)
  • Thursday: OFF
  • Friday: Lower Body (Power Training)
  • Saturday: Chest, Triceps, and Biceps (Hypertrophy)
  • Sunday: Rest

Workout Instructions

  • Warm-up: It is best to start your workout with 5-10 minutes of dynamic warm-up exercises to increase your body temperature and prepare your muscles for heavy lifts.
  • Rest between sets: Take 3-5 minutes between power sets and 1-3 minutes of rest during hypertrophy training.
  • Load During Power Sets: Calculate your one-rep max (1RM) and lift the load mentioned in this program.
  • Number of reps per set: Keep the rep ranges 2-8 for power lifts and 8-15 for hypertrophy sets.

12-Week PHAT Workout Routine for Strength and Mass

PHAT workout plan

This PHAT workout schedule includes training five days a week, two power training and three hypertrophy workout sessions, two lower body and three upper body days.

Power training includes big lifts like deadlifts, squats, and bench presses, while the other days involve mostly isolation exercises, such as biceps curl, lat pulldown, chest fly, leg extension, and leg curl.

The combination of power lifts and hypertrophy exercises will help you build a firm, aesthetic, and defined physique and take your fitness to the next level.

Here’s the program.

Monday – Upper Body

SetsDeadliftBenchPull-upOverhead Press
18 reps @70%8 reps @65%6 reps @70%8 reps @65%
26 reps @75%6 reps @70%5 reps @75%6 reps @70%
35 reps @80%5 reps @75%4 reps @75%5 reps @75%
44 reps @85%4 reps @80%3 reps @75%4 reps @80%
54 reps @85%4 reps @85%2 reps @80%4 reps @80%

Tuesday – Lower Body

ExerciseMuscleSetsReps
Hack SquatQuad312-15
Leg ExtensionQuad412-15
Leg CurlHamstring412-15
Step-upLegs310-12
Hip ThrustGlute312-15
Calf RaisesCalves320-25
Hanging Knee RaisesAbs310-20

Wednesday/Thursday- Back and Delts

ExerciseMuscleSetsReps
Front Lat Pull DownBack212-15
V-Grip Lat Pull DownBack212-15
Seated Cable RowBack412-15
One-arm DB RowBack310-12
Front RaisesAnterior Delt312-15
Lateral RaisesSide Delt310-12
Bent-Over Lateral RaisesRear Delt310-12
ShrugUpper Trap310-12

Friday – Legs and Glutes

SetsBack SquatLeg PressSM Lunges
18 reps @70%8 reps @65%6 reps/leg @70%
26 reps @75%6 reps @70%6 reps @75%
35 reps @80%5 reps @75%4 reps @75%
44 reps @85%4 reps @80%4 reps @75%
54 reps @90%4 reps @85%4 reps @80%

Saturday – Chest, Triceps, and Biceps

ExerciseMuscleSetsReps
Incline DB Bench PressChest412-15
Seated Pec Deck FlyChest312-15
High-to-Low Cable FlyChest310-12
Close-grip Bench press + Barbell Curl (Superset)Arms310-12
Bar Dips + Preacher Curl (Superset)Arms310-12
1-arm OH Cable Extension + Incline DB Curl (Superset)Arms310-12

Monday – Upper Body

SetsDeadliftBenchPull-upOverhead Press
18 reps @70%8 reps @70%6 reps @70%8 reps @65%
26 reps @75%6 reps @75%5 reps @75%6 reps @70%
35 reps @80%5 reps @80%4 reps @75%6 reps @75%
44 reps @85%4 reps @85%4 reps @75%5 reps @80%
53 reps @90%3 reps @90%3 reps @80%5 reps @80%

Tuesday – Legs and Glutes

ExerciseMuscleSetsReps
Sumo SquatLeg and Glute412-15
Bulgarian SquatQuad and Glute38-10
Romanian DeadliftHamstring38-10
Leg CurlHamstring412-15
Seated Hip AdductionAdductors315-20
Calf RaisesCalves320-25

Wednesday/Thursday – Back and Delts

ExerciseMuscleSetsReps
Pull-upBack3Failure
T-Bar RowBack312-15
Close Grip PulldownBack312-15
Machine RowBack312-15
Arnold PressShoulder310-12
Lateral RaisesSide Delt310-12
Rear Delt FlyRear Delt310-12
Upright RowUpper Trap310-12

Friday – Lower Body

SetsBack SquatLeg PressSM Lunges
18 reps @70%8 reps @65%6 reps/leg @70%
26 reps @75%6 reps @70%6 reps @75%
35 reps @80%5 reps @75%4 reps @75%
44 reps @85%4 reps @80%4 reps @75%
54 reps @90%4 reps @85%4 reps @80%

Saturday – Chest, Triceps, and Biceps

ExerciseMuscleSetsReps
Smith Machine Incline Bench PressChest412-15
DB Flat Bench PressChest312-15
High-to-Low Cable FlyChest310-12
Diamond Pushups + Chin-ups (Superset)Arms310-20
Bar Dips + Spider CurlArms310-15
Overhead Cable Extension + Hammer CurlArms310-12

Monday – Upper Body

SetsDeadliftBenchPull-upOverhead Press
18 reps @70%8 reps @65%6 reps @65%8 reps @65%
26 reps @75%6 reps @70%6 reps @70%6 reps @70%
35 reps @80%5 reps @75%6 reps @75%5 reps @75%
44 reps @85%4 reps @80%5 reps @80%4 reps @80%
53 reps @90%3 reps @85%4 reps @80%4 reps @80%

Tuesday – Legs and Glutes

ExerciseMuscleSetsReps
Landmine SquatQuad412-15
Leg ExtensionQuad38-10
Leg CurlHamstring48-10
Hip ThrustGlute312-15
Hip AbductionAdductors315-20
Calf RaisesCalves320-25

Wednesday/Thursday – Back and Delts

ExerciseMuscleSetsReps
Bent-Over RowBack3-412-15
Front Lat PulldownBack3-412-15
T-Bar RowBack3-412-15
Seated RowBack3-412-15
Lateral RaisesSide Delt3-410-12
Rear Delt RaisePosterior Delt3-410-12
Barbell Front RaisesAnterior Delt3-410-12
Behind The Back ShrugUpper Trap3-410-12

Friday – Lower Body

SetsBack SquatLeg PressSM Lunges
18 reps @70%8 reps @65%6 reps/leg @70%
26 reps @75%6 reps @70%6 reps @75%
35 reps @80%5 reps @75%4 reps @75%
44 reps @85%4 reps @80%4 reps @80%
54 reps @90%4 reps @85%4 reps @85%

Saturday – Chest, Triceps, and Biceps

ExerciseMuscleSetsReps
Smith Machine Incline Bench PressChest312-15
Decline DB Bench PressChest312-15
Seated Pec Dek FlyChest312-15
High-to-Low Cable FlyChest310-12
Skull CrusherTriceps310-20
Rope PushdownTriceps310-15
Triceps KickbackTriceps310-12
Barbell CurlBiceps312-15
Incline DB CurlBiceps312-15
Wrist CurlForearms312-15

Monday – Upper Body

SetsDeadliftBenchPull-upOverhead Press
18 reps @70%8 reps @70%6 reps @70%8 reps @70%
26 reps @75%6 reps @75%6 reps @75%6 reps @75%
36 reps @80%6 reps @80%5 reps @75%6 reps @80%
45 reps @85%5 reps @85%4 reps @75%5 reps @85%
54 reps @90%4 reps @90%4 reps @80%4 reps @90%

Tuesday – Legs and Glutes

ExerciseMuscleSetsReps
Hack SquatQuad412-15
Leg ExtensionQuad38-10
Leg CurlHamstring48-10
Step-upGlute312-15
DB Single-leg DLPosterior Chain315-20
Calf RaisesCalves320-25

Thursday – Back and Delts

ExerciseMuscleSetsReps
Bent-Over RowBack3-412-15
Close Grip PulldownBack3-412-15
Seated Cable RowBack3-412-15
One-arm DB RowBack3-410-12
Seated IYT RaisesShoulder3-48-10
Face PullPosterior Delt3-410-12
Rear Delt FlyAnterior Delt3-410-12
ShrugUpper Trap3-410-12

Friday – Lower Body

SetsBack SquatLeg PressSM Lunges
18 reps @70%8 reps @65%6 reps/leg @70%
26 reps @75%6 reps @70%6 reps @75%
36 reps @80%6 reps @75%5 reps @75%
45 reps @85%5 reps @85%4 reps @80%
55 reps @90%4 reps @90%4 reps @85%

Saturday – Chest, Triceps, and Biceps

ExerciseMuscleSetsReps
Incline Bench PressChest312-15
Flat DB Bench PressChest312-15
Incline Cable FlyChest312-15
Bar DipsTriceps310-20
Rope PushdownTriceps310-15
One-arm OH ExtensionTriceps310-12
Barbell CurlBiceps312-15
Incline DB CurlBiceps312-15
Wrist CurlForearms312-15

Download The PHAT Workout Program PDF

You can print out this program to use it offline.

My Tips and Suggestions for Achieving Optimal Results

  • Follow this program only if you are accustomed to various compound exercises.
  • Listen to your body and adjust the program as needed based on your response to the training.
  • PHAT is a high-volume training program that requires a decent recovery period and nutrition. So, consume enough macros to stimulate your muscle growth and allow your trained muscles 48-72 hours for recovery.
  • Constantly challenge yourself by increasing the number of reps and loading more weight on the bar or machine.
  • Make a habit of consuming nutritious meals before and after the workout.
  • Adjust the routine according to your fitness level and goal.
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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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