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
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.
Week 1-3
Monday – Upper Body
Sets | Deadlift | Bench | Pull-up | Overhead Press |
---|---|---|---|---|
1 | 8 reps @70% | 8 reps @65% | 6 reps @70% | 8 reps @65% |
2 | 6 reps @75% | 6 reps @70% | 5 reps @75% | 6 reps @70% |
3 | 5 reps @80% | 5 reps @75% | 4 reps @75% | 5 reps @75% |
4 | 4 reps @85% | 4 reps @80% | 3 reps @75% | 4 reps @80% |
5 | 4 reps @85% | 4 reps @85% | 2 reps @80% | 4 reps @80% |
Tuesday – Lower Body
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Hack Squat | Quad | 3 | 12-15 |
Leg Extension | Quad | 4 | 12-15 |
Leg Curl | Hamstring | 4 | 12-15 |
Step-up | Legs | 3 | 10-12 |
Hip Thrust | Glute | 3 | 12-15 |
Calf Raises | Calves | 3 | 20-25 |
Hanging Knee Raises | Abs | 3 | 10-20 |
Wednesday/Thursday- Back and Delts
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Front Lat Pull Down | Back | 2 | 12-15 |
V-Grip Lat Pull Down | Back | 2 | 12-15 |
Seated Cable Row | Back | 4 | 12-15 |
One-arm DB Row | Back | 3 | 10-12 |
Front Raises | Anterior Delt | 3 | 12-15 |
Lateral Raises | Side Delt | 3 | 10-12 |
Bent-Over Lateral Raises | Rear Delt | 3 | 10-12 |
Shrug | Upper Trap | 3 | 10-12 |
Friday – Legs and Glutes
Sets | Back Squat | Leg Press | SM Lunges |
---|---|---|---|
1 | 8 reps @70% | 8 reps @65% | 6 reps/leg @70% |
2 | 6 reps @75% | 6 reps @70% | 6 reps @75% |
3 | 5 reps @80% | 5 reps @75% | 4 reps @75% |
4 | 4 reps @85% | 4 reps @80% | 4 reps @75% |
5 | 4 reps @90% | 4 reps @85% | 4 reps @80% |
Saturday – Chest, Triceps, and Biceps
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Incline DB Bench Press | Chest | 4 | 12-15 |
Seated Pec Deck Fly | Chest | 3 | 12-15 |
High-to-Low Cable Fly | Chest | 3 | 10-12 |
Close-grip Bench press + Barbell Curl (Superset) | Arms | 3 | 10-12 |
Bar Dips + Preacher Curl (Superset) | Arms | 3 | 10-12 |
1-arm OH Cable Extension + Incline DB Curl (Superset) | Arms | 3 | 10-12 |
Week 4-6
Monday – Upper Body
Sets | Deadlift | Bench | Pull-up | Overhead Press |
---|---|---|---|---|
1 | 8 reps @70% | 8 reps @70% | 6 reps @70% | 8 reps @65% |
2 | 6 reps @75% | 6 reps @75% | 5 reps @75% | 6 reps @70% |
3 | 5 reps @80% | 5 reps @80% | 4 reps @75% | 6 reps @75% |
4 | 4 reps @85% | 4 reps @85% | 4 reps @75% | 5 reps @80% |
5 | 3 reps @90% | 3 reps @90% | 3 reps @80% | 5 reps @80% |
Tuesday – Legs and Glutes
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Sumo Squat | Leg and Glute | 4 | 12-15 |
Bulgarian Squat | Quad and Glute | 3 | 8-10 |
Romanian Deadlift | Hamstring | 3 | 8-10 |
Leg Curl | Hamstring | 4 | 12-15 |
Seated Hip Adduction | Adductors | 3 | 15-20 |
Calf Raises | Calves | 3 | 20-25 |
Wednesday/Thursday – Back and Delts
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Pull-up | Back | 3 | Failure |
T-Bar Row | Back | 3 | 12-15 |
Close Grip Pulldown | Back | 3 | 12-15 |
Machine Row | Back | 3 | 12-15 |
Arnold Press | Shoulder | 3 | 10-12 |
Lateral Raises | Side Delt | 3 | 10-12 |
Rear Delt Fly | Rear Delt | 3 | 10-12 |
Upright Row | Upper Trap | 3 | 10-12 |
Friday – Lower Body
Sets | Back Squat | Leg Press | SM Lunges |
---|---|---|---|
1 | 8 reps @70% | 8 reps @65% | 6 reps/leg @70% |
2 | 6 reps @75% | 6 reps @70% | 6 reps @75% |
3 | 5 reps @80% | 5 reps @75% | 4 reps @75% |
4 | 4 reps @85% | 4 reps @80% | 4 reps @75% |
5 | 4 reps @90% | 4 reps @85% | 4 reps @80% |
Saturday – Chest, Triceps, and Biceps
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Smith Machine Incline Bench Press | Chest | 4 | 12-15 |
DB Flat Bench Press | Chest | 3 | 12-15 |
High-to-Low Cable Fly | Chest | 3 | 10-12 |
Diamond Pushups + Chin-ups (Superset) | Arms | 3 | 10-20 |
Bar Dips + Spider Curl | Arms | 3 | 10-15 |
Overhead Cable Extension + Hammer Curl | Arms | 3 | 10-12 |
Week 7-9
Monday – Upper Body
Sets | Deadlift | Bench | Pull-up | Overhead Press |
---|---|---|---|---|
1 | 8 reps @70% | 8 reps @65% | 6 reps @65% | 8 reps @65% |
2 | 6 reps @75% | 6 reps @70% | 6 reps @70% | 6 reps @70% |
3 | 5 reps @80% | 5 reps @75% | 6 reps @75% | 5 reps @75% |
4 | 4 reps @85% | 4 reps @80% | 5 reps @80% | 4 reps @80% |
5 | 3 reps @90% | 3 reps @85% | 4 reps @80% | 4 reps @80% |
Tuesday – Legs and Glutes
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Landmine Squat | Quad | 4 | 12-15 |
Leg Extension | Quad | 3 | 8-10 |
Leg Curl | Hamstring | 4 | 8-10 |
Hip Thrust | Glute | 3 | 12-15 |
Hip Abduction | Adductors | 3 | 15-20 |
Calf Raises | Calves | 3 | 20-25 |
Wednesday/Thursday – Back and Delts
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Bent-Over Row | Back | 3-4 | 12-15 |
Front Lat Pulldown | Back | 3-4 | 12-15 |
T-Bar Row | Back | 3-4 | 12-15 |
Seated Row | Back | 3-4 | 12-15 |
Lateral Raises | Side Delt | 3-4 | 10-12 |
Rear Delt Raise | Posterior Delt | 3-4 | 10-12 |
Barbell Front Raises | Anterior Delt | 3-4 | 10-12 |
Behind The Back Shrug | Upper Trap | 3-4 | 10-12 |
Friday – Lower Body
Sets | Back Squat | Leg Press | SM Lunges |
---|---|---|---|
1 | 8 reps @70% | 8 reps @65% | 6 reps/leg @70% |
2 | 6 reps @75% | 6 reps @70% | 6 reps @75% |
3 | 5 reps @80% | 5 reps @75% | 4 reps @75% |
4 | 4 reps @85% | 4 reps @80% | 4 reps @80% |
5 | 4 reps @90% | 4 reps @85% | 4 reps @85% |
Saturday – Chest, Triceps, and Biceps
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Smith Machine Incline Bench Press | Chest | 3 | 12-15 |
Decline DB Bench Press | Chest | 3 | 12-15 |
Seated Pec Dek Fly | Chest | 3 | 12-15 |
High-to-Low Cable Fly | Chest | 3 | 10-12 |
Skull Crusher | Triceps | 3 | 10-20 |
Rope Pushdown | Triceps | 3 | 10-15 |
Triceps Kickback | Triceps | 3 | 10-12 |
Barbell Curl | Biceps | 3 | 12-15 |
Incline DB Curl | Biceps | 3 | 12-15 |
Wrist Curl | Forearms | 3 | 12-15 |
Week 10-12
Monday – Upper Body
Sets | Deadlift | Bench | Pull-up | Overhead Press |
---|---|---|---|---|
1 | 8 reps @70% | 8 reps @70% | 6 reps @70% | 8 reps @70% |
2 | 6 reps @75% | 6 reps @75% | 6 reps @75% | 6 reps @75% |
3 | 6 reps @80% | 6 reps @80% | 5 reps @75% | 6 reps @80% |
4 | 5 reps @85% | 5 reps @85% | 4 reps @75% | 5 reps @85% |
5 | 4 reps @90% | 4 reps @90% | 4 reps @80% | 4 reps @90% |
Tuesday – Legs and Glutes
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Hack Squat | Quad | 4 | 12-15 |
Leg Extension | Quad | 3 | 8-10 |
Leg Curl | Hamstring | 4 | 8-10 |
Step-up | Glute | 3 | 12-15 |
DB Single-leg DL | Posterior Chain | 3 | 15-20 |
Calf Raises | Calves | 3 | 20-25 |
Thursday – Back and Delts
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Bent-Over Row | Back | 3-4 | 12-15 |
Close Grip Pulldown | Back | 3-4 | 12-15 |
Seated Cable Row | Back | 3-4 | 12-15 |
One-arm DB Row | Back | 3-4 | 10-12 |
Seated IYT Raises | Shoulder | 3-4 | 8-10 |
Face Pull | Posterior Delt | 3-4 | 10-12 |
Rear Delt Fly | Anterior Delt | 3-4 | 10-12 |
Shrug | Upper Trap | 3-4 | 10-12 |
Friday – Lower Body
Sets | Back Squat | Leg Press | SM Lunges |
---|---|---|---|
1 | 8 reps @70% | 8 reps @65% | 6 reps/leg @70% |
2 | 6 reps @75% | 6 reps @70% | 6 reps @75% |
3 | 6 reps @80% | 6 reps @75% | 5 reps @75% |
4 | 5 reps @85% | 5 reps @85% | 4 reps @80% |
5 | 5 reps @90% | 4 reps @90% | 4 reps @85% |
Saturday – Chest, Triceps, and Biceps
Exercise | Muscle | Sets | Reps |
---|---|---|---|
Incline Bench Press | Chest | 3 | 12-15 |
Flat DB Bench Press | Chest | 3 | 12-15 |
Incline Cable Fly | Chest | 3 | 12-15 |
Bar Dips | Triceps | 3 | 10-20 |
Rope Pushdown | Triceps | 3 | 10-15 |
One-arm OH Extension | Triceps | 3 | 10-12 |
Barbell Curl | Biceps | 3 | 12-15 |
Incline DB Curl | Biceps | 3 | 12-15 |
Wrist Curl | Forearms | 3 | 12-15 |
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.