Power Hypertrophy Adaptive Training (PHAT) Workout Method
Power Hypertrophy Adaptive Training (PHAT)high-intensity strength traininghigh-volume hypertrophy training
power dayshypertrophy days
Key Concepts of PHAT
- Combination of Powerlifting and Bodybuilding
- Power Days
- Hypertrophy Days
- Frequency
PHAT Training Structure
- Days per Week
- Workout Focus
- strength/power
- hypertrophy
- Rest Days
Weekly PHAT Split Example
Day 1: Upper Body Power Day
- Barbell Bench Press
- Weighted Pull-Ups or Bent-Over Rows
- Overhead Press
- Barbell Rows
- Barbell Curls
- Skull Crushers (Triceps Extensions)
Day 2: Lower Body Power Day
- Barbell Squat
- Deadlift
- Leg Press or Hack Squat
- Hamstring Curls
- Standing Calf Raises
Day 3: Rest Day
Day 4: Back and Shoulders Hypertrophy Day
- Pull-Ups
- Dumbbell Rows
- Seated Cable Rows
- Lat Pulldown
- Dumbbell Lateral Raises
- Face Pulls
Day 5: Lower Body Hypertrophy Day
- Squats
- Leg Press
- Romanian Deadlift
- Leg Extensions
- Seated Calf Raises
Day 6: Chest and Arms Hypertrophy Day
- Incline Dumbbell Press
- Flat Dumbbell Press
- Chest Dips
- Cable Crossovers
- Barbell Curls
- Triceps Pushdowns
- Preacher Curls
- Overhead Triceps Extensions
Day 7: Rest Day
Workout Breakdown
Power Days (Day 1 and Day 2)
- Goal
- Key Exercises
- Sets and Reps
Hypertrophy Days (Day 4, Day 5, and Day 6)
- Goal
- Key Exercises
- Sets and Reps
Benefits of PHAT
- Strength and Muscle Size Gains
- Frequency
- Progressive Overload
- Variety
- Time Efficiency
Progression in PHAT
progressive overload
Pro Tips for Success
- Warm-Up
- Form Over Weight
- Recovery
- Adapt the Program
- Track Your Progress
Common Mistakes to Avoid
- Neglecting Warm-Ups
- Lifting Too Heavy on Hypertrophy Days
- Inconsistent Training
- Skipping Recovery
Power Hypertrophy Adaptive Training (PHAT)