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THE PHAT WORKOUT: BUILD MUSCLE & STRENGTH
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 1Upper 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 2Lower 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 4Back & 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 5Legs 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 6Chest & 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
