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Looking for a new training program? Give Dr. Layne Norton's P.H.A.T. training program a shot to find some new gains.
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First off, you may be wondering, “what is P.H.A.T?”
P.H.A.T. stands for “POWER-HYPERTROPHY-ADAPTIVE-TRAINING” and was created by Dr. Layne Norton.
That may sound like a lot of big words strung together, but I’ll break it down into what each component actually means and why it’s part of the program.
This particular program has been a personal favorite of mine for years. I’ve cycled it myself on several occasions and made substantial progress every go-round.
It’s also one of my favorite programs to prescribe to clients with a few years of weight training under their belts.
I also recommend it to those who are looking to get a bit more serious with their lifting, even if they lack the years of iron experience but have the desire to immerse themselves in some effective weight training.
The program is a combination of both “powerlifting” and “bodybuilding” style training; where powerlifters traditionally use low reps (3-5) for strength and bodybuilders use a higher (hypertrophgy) range around 8-12 reps, sometimes higher to induce increases in muscle size.
P.H.A.T. stands for “POWER-HYPERTROPHY-ADAPTIVE-TRAINING” and was created by Dr. Layne Norton.
That may sound like a lot of big words strung together, but I’ll break it down into what each component actually means and why it’s part of the program.
This particular program has been a personal favorite of mine for years. I’ve cycled it myself on several occasions and made substantial progress every go-round.
It’s also one of my favorite programs to prescribe to clients with a few years of weight training under their belts.
I also recommend it to those who are looking to get a bit more serious with their lifting, even if they lack the years of iron experience but have the desire to immerse themselves in some effective weight training.
The program is a combination of both “powerlifting” and “bodybuilding” style training; where powerlifters traditionally use low reps (3-5) for strength and bodybuilders use a higher (hypertrophgy) range around 8-12 reps, sometimes higher to induce increases in muscle size.
So who is Layne Norton?
Well if you haven’t heard of him by now I will explain. Layne Norton is a professional natural bodybuilder, powerlifter, and writer. Oh, and did I mention he has his Ph D? He is very experienced in the fitness industry and sought after highly for his articles and thoughts. So Layne Norton is highly qualified to introduce his newest training system: P.H.A.T. training.
Why P.H.A.T.?
Well you can pretty much use common sense when thinking of the possible outcomes from using both powerlifting and bodybuilding approaches to training – at the same time!
Typically when one is training for strength, he will inevitably need to gain mass once he hits a wall. That is just fact. He will someday reach a plateau where he can no longer get any stronger without adding some more muscle to help with the motion. The opposite holds true to: the bodybuilder will eventually need more strength to add more mass to his body. P.H.A.T. hopes to aid with this…
So in conclusion: Strength and Mass are directly proportional. (To a degree)
So one can draw the conclusion that putting the two types of training together, for mass and for strength, the outcomes can be very impressive. Does P.H.A.T. really work? Can we really train for strength and mass within the same week to boost our overall results and accelerate to new heights we never thought possible? There’s only one way to find out.
Well you can pretty much use common sense when thinking of the possible outcomes from using both powerlifting and bodybuilding approaches to training – at the same time!
Typically when one is training for strength, he will inevitably need to gain mass once he hits a wall. That is just fact. He will someday reach a plateau where he can no longer get any stronger without adding some more muscle to help with the motion. The opposite holds true to: the bodybuilder will eventually need more strength to add more mass to his body. P.H.A.T. hopes to aid with this…
So in conclusion: Strength and Mass are directly proportional. (To a degree)
So one can draw the conclusion that putting the two types of training together, for mass and for strength, the outcomes can be very impressive. Does P.H.A.T. really work? Can we really train for strength and mass within the same week to boost our overall results and accelerate to new heights we never thought possible? There’s only one way to find out.
Note:
This is a very intense, volume heavy program that is meant to push you to your limits. No person has achieved more than they were able to by not pushing themselves to places where they thought they couldn’t reach. Having said this, P.H.A.T. training can be highly demanding and as such you should always distinguish real pain to “training pain”. If you feel yourself taking it too far, back off for a day or two. An injury can set you back months to years while knowing your limits will set you back a few days. Train hard but train smart.
This is a very intense, volume heavy program that is meant to push you to your limits. No person has achieved more than they were able to by not pushing themselves to places where they thought they couldn’t reach. Having said this, P.H.A.T. training can be highly demanding and as such you should always distinguish real pain to “training pain”. If you feel yourself taking it too far, back off for a day or two. An injury can set you back months to years while knowing your limits will set you back a few days. Train hard but train smart.
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PHAT Training Overview:
Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest |
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Day 1: Upper Body Power Day ·
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Day 7: Rest
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Day 7: Rest
I hope this quick overview finds all of you helpful in your quest to find a new and effective training program.
Like i said previously, I've found tremendous success with this program and if you follow it as it's laid out, you should make some exceptional size and strength gains on the PHAT program.
Like i said previously, I've found tremendous success with this program and if you follow it as it's laid out, you should make some exceptional size and strength gains on the PHAT program.
