Natural bodybuilder and powerlifter Layne Norton, PhD, is the creator of the PHAT exercise program. The PHAT program combines a bodybuilding and powerlifting workout into one training regimen. Layne Norton's program emphasizes has developed a training technique that balances the demands of both, so you can both shape and gain strength. Powerlifters and bodybuilders employ distinct rep and weight schemes to achieve their respective goals.

The PHAT Workout Routine's Objectives

Bodybuilding and powerlifting principles are combined in Power Hypertrophy Adaptive Training (PHAT) to give you the best of both worlds. Gaining bulk and strength is the aim of PHAT workouts. Lower weights, more repetitions, and shorter rest intervals are used by bodybuilders to aid in muscle growth. Lower reps, longer rest intervals, and heavier weights are used by powerlifters.

Power and mass exercises

Power development will be the focus of two weekly sessions. The following three workouts focus on gaining muscle after a day of rest. Although the routines are challenging, a mental and physical mismatch prevents you from overtraining each week. The foundations for increasing overloads—new mass and enhanced strength—will be supported by your hypertrophy days and power sessions.

How the PHAT Protocol Operates

The training program makes use of both forms of training that result in increasing overload. Powerlifters that use the PHAT Workout Routine can increase their mass and overcome plateaus. The objective for bodybuilders is to increase strength in order to bulk up their muscles. The Push Pull Legs (PPL) Split is a terrific way to switch things up every 12 weeks or so with another exercise. Although it adds a day, it can still be utilized as a 5-day.

The Phat Workout Routine:

Day 1 Upper Power

Bench Press - 3 Set  3-5 Reps

Weighted Pull Ups - 2 Sets  6-10 Reps

Horizontal Row - 2 Sets 6-10 Reps

Weighted Dips - 2 Sets 6-10 Reps

Pendlay Rows - 3 Reps 3-5 Reps

Dumbbell Shoulder Press - 3 Sets 6-10 Reps

Cambered Bar Curls - 3 Sets 6-10 Reps

Dumbbell Skull Crushers - 3 Sets 6-10 Reps

Day 2 Lower Power

Squats - 3 Reps 3-5 Sets

Hack Squats - 2 Sets 6-10 Reps

Leg Extensions - 2 Sets 6-10 Reps

Stiff Legged Deadlifts - 3 Sets 5-8 Reps

Leg Curls - 2 Sets  6-10 Reps

Standing Calf Raise - 3 Sets  6-10 Reps

Seated Calf Raise - 2 Sets  6-10 Reps

Day 4 Back & Shoulders Hypertrophy

Pendlay Rows - 6 Sets  3 Reps

Horizontal Row - 3 Sets 8-12 Reps

Seated Cable Row - 3 Sets  8-12 Reps

Braced Dumbbell Rows - 2 Sets  12-15 Reps

Close Grip Pulldowns - 2 Sets 6-10 Reps

Dumbbell Shoulder Press - 3 Sets  8-12 Reps

Upright Rows - 2 Sets  12-15

DB Side Lateral Raises - 3 Sets  12-20 Reps

Day 5 Legs Hypertrophy

Squats - 6 Sets  3 Reps

Leg Press - 3 Sets  12-20 Reps

Leg Extensions - 3 Sets 12-15 Reps

Romanian Deadlift - 3 Sets 8-12 Reps

Lying Leg Curls - 2 Sets 12-15 Reps

Seated Leg Curls - 2 Sets 12-15Reps

Donkey Calf Raises - 4 Sets 12-15 Reps

Seated Calf Raises - 3 Sets  12-20 Reps

Day 6 Chest & Arms Hypertrophy

Dumbbell Press - 6 Sets  3 Reps

Incline Dumbbell Press - 3 Sets  8-12Reps

Incline Chest Press - 3 Sets  12-15 Reps

Incline Cable Flys - 2 Sets 15-20 Reps

Preacher Curls - 3Sets  8-12 Reps

DB Concentration Curls - 2 Sets  12-15 Reps

Spider Curls - 2 Sets  15-20 Reps

Cambered Bar Tricep Extension - 3 Sets  8-12 Reps

Cable Press downs w/ Rope - 2 Sets  12-15 Reps