Power Hypertrophy Adaptive Training (PHAT) Workout Method
The Power Hypertrophy Adaptive Training (PHAT) workout method is a combination of powerlifting and bodybuilding principles designed to build both strength and muscle mass. Created by Dr. Layne Norton, a competitive bodybuilder and powerlifter, PHAT merges the benefits of high-intensity strength training with high-volume hypertrophy training, making it ideal for intermediate and advanced lifters seeking to increase both power and size.
PHAT is a split routine that incorporates both power days (low-rep strength training) and hypertrophy days (high-rep muscle-building). The program focuses on lifting heavy to gain strength while incorporating higher-volume work to stimulate muscle growth.
Key Concepts of PHAT
- Combination of Powerlifting and Bodybuilding: PHAT utilizes low-rep, high-intensity strength work along with high-rep, hypertrophy-focused training. This mix allows for simultaneous improvements in strength and muscle size.
- Power Days: These focus on heavy compound lifts using lower repetitions (3-5 reps). Power days are typically performed for both the upper and lower body, designed to increase strength.
- Hypertrophy Days: These days focus on moderate to high-rep work (8-12 reps), involving higher volume and isolation exercises to promote muscle growth.
- Frequency: PHAT requires a 5-day training split, where you train each muscle group twice per week. One day is devoted to power, while the second focuses on hypertrophy.
PHAT Training Structure
- Days per Week: 5
- Workout Focus:
- 2 days focused on strength/power (lower rep ranges).
- 3 days focused on hypertrophy (higher rep ranges, greater volume).
- Rest Days: Typically, rest on the weekends or take days off as needed for recovery.
Weekly PHAT Split Example
Day 1: Upper Body Power Day
- Barbell Bench Press: 3-5 sets of 3-5 reps
- Weighted Pull-Ups or Bent-Over Rows: 3-5 sets of 3-5 reps
- Overhead Press: 2-3 sets of 5-8 reps
- Barbell Rows: 2-3 sets of 6-10 reps
- Barbell Curls: 3 sets of 6-10 reps
- Skull Crushers (Triceps Extensions): 3 sets of 6-10 reps
Day 2: Lower Body Power Day
- Barbell Squat: 3-5 sets of 3-5 reps
- Deadlift: 3-5 sets of 3-5 reps
- Leg Press or Hack Squat: 2-3 sets of 6-10 reps
- Hamstring Curls: 3 sets of 6-10 reps
- Standing Calf Raises: 4 sets of 6-10 reps
Day 3: Rest Day
Day 4: Back and Shoulders Hypertrophy Day
- Pull-Ups: 3 sets of 8-12 reps
- Dumbbell Rows: 3 sets of 8-12 reps
- Seated Cable Rows: 3 sets of 8-12 reps
- Lat Pulldown: 3 sets of 8-12 reps
- Dumbbell Lateral Raises: 3-4 sets of 12-15 reps
- Face Pulls: 2-3 sets of 12-15 reps
Day 5: Lower Body Hypertrophy Day
- Squats: 3-4 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Romanian Deadlift: 3 sets of 8-12 reps
- Leg Extensions: 3 sets of 12-15 reps
- Seated Calf Raises: 4 sets of 12-15 reps
Day 6: Chest and Arms Hypertrophy Day
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Flat Dumbbell Press: 3 sets of 8-12 reps
- Chest Dips: 3 sets of 8-12 reps
- Cable Crossovers: 3 sets of 12-15 reps
- Barbell Curls: 3 sets of 8-12 reps
- Triceps Pushdowns: 3 sets of 8-12 reps
- Preacher Curls: 3 sets of 10-12 reps
- Overhead Triceps Extensions: 3 sets of 10-12 reps
Day 7: Rest Day
Workout Breakdown
Power Days (Day 1 and Day 2)
- Goal: To increase strength by lifting heavier weights with fewer reps.
- Key Exercises: Compound movements like the bench press, squat, deadlift, and pull-ups, which allow you to lift the most weight and stimulate overall strength.
- Sets and Reps: Focus on 3-5 sets of 3-5 reps for the major lifts and 2-3 sets of 6-10 reps for accessory movements like barbell curls and triceps extensions.
Hypertrophy Days (Day 4, Day 5, and Day 6)
- Goal: To promote muscle hypertrophy (growth) by performing higher-volume work.
- Key Exercises: Include a mixture of compound and isolation exercises to ensure you’re hitting all muscle groups effectively.
- Sets and Reps: Perform 3-4 sets of 8-12 reps for most exercises, while isolation exercises (e.g., lateral raises or leg extensions) may have higher rep ranges (12-15).
Benefits of PHAT
- Strength and Muscle Size Gains: By combining powerlifting and bodybuilding, PHAT ensures that you gain both strength and size.
- Frequency: Each muscle group is trained twice per week, allowing for a mix of strength and hypertrophy adaptations.
- Progressive Overload: The program emphasizes progression, meaning you’ll be adding weight to the bar consistently over time.
- Variety: Alternating between power and hypertrophy days keeps the workouts engaging and prevents stagnation.
- Time Efficiency: Despite the high volume, PHAT can be completed in about an hour to an hour and a half per workout.
Progression in PHAT
Progression in PHAT follows the principles of progressive overload. For power days, the goal is to gradually increase the weight lifted for each exercise, focusing on increasing strength in the lower rep ranges. On hypertrophy days, progression can come through increasing reps or weight lifted, as well as improving form and mind-muscle connection.
If you’re consistently hitting your target reps with proper form, aim to increase the weight by 2.5-5 kg (5-10 lbs) on lower body movements and 1.25-2.5 kg (2.5-5 lbs) on upper body movements.
Pro Tips for Success
- Warm-Up: Always perform warm-up sets to prime your muscles and joints for heavy lifting.
- Form Over Weight: Proper technique is crucial, especially on power days, where the goal is to lift heavy. Never compromise form for weight.
- Recovery: Take rest seriously. Since you’re training five days a week, ensure that you’re sleeping enough and eating a balanced diet rich in protein.
- Adapt the Program: If needed, adjust volume or intensity based on how you feel, but stick to the core principles of the program.
- Track Your Progress: Logging your weights, sets, and reps helps to monitor progress and stay motivated.
Common Mistakes to Avoid
- Neglecting Warm-Ups: Always warm up before your main lifts to avoid injury.
- Lifting Too Heavy on Hypertrophy Days: Focus on the mind-muscle connection and don’t sacrifice form for extra weight.
- Inconsistent Training: PHAT requires consistent effort to yield results. Missing workouts will slow down your progress.
- Skipping Recovery: Recovery is just as important as training. Overtraining or not resting enough will lead to burnout and hinder progress.
The Power Hypertrophy Adaptive Training (PHAT) method is a powerful program that combines the best of both strength and hypertrophy training. It allows for gains in both muscle size and strength while providing enough variety to keep training exciting. Whether your goal is to increase overall strength or build a more muscular physique, PHAT is an effective and adaptable workout routine. With consistency and proper progression, PHAT will help you achieve your bodybuilding and powerlifting goals in the long term.
