advancedPower/Hypertrophy

PHAT Style Training

Power Hypertrophy Adaptive Training. Layne Norton's approach combining heavy power days with high-volume hypertrophy days.

by Layne Norton

Days/Week

Weeks

Phases

76%

Popular

Program Goals

Build muscleBuild strengthAdvanced training

Key Features

Power and hypertrophy combined

5-day advanced split

High frequency per muscle

Great for experienced lifters

Workout Preview

Upper Power

Heavy Upper

Bench PressRowsWeighted DipsWeighted Pull-upsCurls

Lower Power

Heavy Lower

SquatHack SquatLeg CurlsCalf RaisesAb Work

Back & Shoulders Hyper

High Volume Back

RowsPulldownsOHPLateral RaisesRear Delts

Lower Hypertrophy

High Volume Legs

SquatLeg PressWalking LungesLeg ExtensionsLeg Curls

Chest & Arms Hyper

High Volume Chest/Arms

Incline PressFlyesCable CrossoversCurlsTriceps

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Days per week

Free • No credit card required

Equipment Needed

barbelldumbbellscablesmachines

Structure

Split TypePower/Hypertrophy

Phases2

PeriodizationDaily Undulating

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