The Power Hypertrophy Adaptive Training or PHAT workout program is notable, in that it combines bodybuilding and powerlifting training techniques.
For those who are unfamiliar with weight training workouts, powerlifters normally lift heavier weights with a lower number of repetitions, to increase their strength. In contrast, bodybuilders use comparatively lighter weights with a higher number of repetitions, to increase their muscle mass.
Introducing the Fitness Guru Layne Norton
If the name Layne Norton doesn’t ring a bell, allow me to elaborate further. Norton is a renown writer, powerlifter and natural bodybuilder. He even has a PhD to boot.
He has been a respected figure on the fitness scene for a long time, and is highly sought after for his opinions and articles. This means that Layne Norton is well qualified to offer this new training method: PHAT training.
What is the PHAT Philosophy?
It doesn’t take a genius to imagine the potential results of adopting both bodybuilding and powerlifting training techniques simultaneously!
Usually, when you are doing strength training, you will have to increase your muscle mass after you reach a certain point, to make further progress. This is unavoidable. Eventually, you will hit a plateau, where you can not increase your strength any more without building additional muscle tissue, to facilitate your exercise movements. The reverse is also true: At some stage, bodybuilders will require extra strength to boost their muscle mass.
PHAT aims to help with this. Therefore, to summarize: Muscle mass and strength are interconnected (to a certain extent).
So, we can reasonably conclude that combining these two kinds of training will produce impressive results. Is PHAT really effective though? Can you actually build mass and strength during a predetermined time period, to improve your results and progress to heights you never believed possible?
Well, the only way of knowing is to try it yourself.
Please be Aware of the Following:
This is a volume heavy, intense regimen that is intended to test your physical limits. No one has ever been able to accomplish more than they thought they could, without pushing themselves hard and leaving their comfort zone.
Notwithstanding, PHAT workouts can be extremely demanding, so you should know the difference between ‘workout pain’ and real pain.
If you start to feel physically unwell, take a break for a couple of days. Injuries can hamper your progress for months, or even years, whereas knowing your limitations will only delay your progress for a matter of days.
Train with intensity, but train sensibly.
The PHAT Workout Explained:
Day One: Strength Exercises for the Upper Body
Day Two: Strength Exercises for the Lower Body
Day Three: Recuperate
Day Four: Mass Building Exercises for the Shoulders and Back
Day Five: Mass Building Exercises for the Lower Body
Day Six: Mass Building Exercises for the Arms and Chest
Day Seven: Recuperate
Day One: Strength Training Workout for the Upper Body
• Assistance Pulling Motion: Weighted Pull ups
2 sets of 6 to 10 repetitions
• Pulling Strength Motion: Pendlay or Bent Over Rows
3 sets of 3 to 5 repetitions
• Auxiliary Pulling Motion: Rack Chins
2 sets of 6 to 10 repetitions
• Assistance Pressing Motion: Dumbbell Shoulder Presses From a Seated Position
3 sets of 6 to 10 repetitions
• Assistance Pressing Motion: Weighted Tricep Dips
2 sets of 6 to 10 repetitions
• Pressing Strength Motion: Flat Dumbbell Presses
3 sets of 3 to 5 repetitions
• Auxiliary Extension Motion: Skull Crushers
3 sets of 6 to 10 repetitions
• Auxiliary Curling Motion: Cambered bar Curls
3 sets of 6 to 10 repetitions
Day Two: Strength Training Workout for the Lower Body
• Assistance Pressing Motion: Hack Squats
2 sets of 6 to 10 repetitions
• Pressing Strength Motion: Squats
3 sets of 3 to 5 repetitions
• Assistance Pulling Motion: Deadlifts With Stiff Legs
3 sets of 5 to 8 repetitions
• Assistance Extension Motion: Leg Extensions
2 sets of 6 to 10 repetitions
• Auxiliary Calf Motion: Calf Raises From a Seated Position
2 sets of 6 to 10 repetitions
• Auxiliary Calf Motion: Standing Calf Raises
3 sets of 6 to 10 repetitions
• Assistance Curling/Pulling Motion: Lying leg Curls or Glute ham Raises
2 sets of 6 to 10 repetitions
Day Three: Recuperate
Day Four: Mass Building Workout for the Shoulders and Back
• Pulling Strength Exercise for Speed: Pendlay or Bent Over Rows
6 sets of 3 repetitions, with sixty-five to seventy percent of the weight used on day one.
• Pulling Motion for Mass: Cable Rows From a Seated Position
3 sets of 8 to 12 repetitions
• Pulling Motion for Mass: Rack Chins
3 sets of 8 to 12 repetitions
• Pulling Motion for Mass: Pulldowns With a Close Grip
2 sets of 15 to 20 repetitions
• Pulling Motion for Mass: Dumbbell Shrugs, With the Upper Body Braced Against an Inclined Bench, or Dumbbell Rows
2 sets of 12 to 15 repetitions
• Shoulder Motion for Mass: Lateral Raises to the Side, Using Cables or Dumbbells
3 sets of 12 to 20 repetitions
• Shoulder Motion for Mass: Upright Rows
2 sets of 12 to 15 repetitions
• Shoulder Motion for Mass: Dumbbell Presses From a Seated Position
3 sets of 8 to 12 repetitions
Day Five: Mass Building Workout for the Lower Body
• Lower Body Strength Exercise for Speed: Squats
6 sets of 3 repetitions, with sixty-five to seventy percent of the weight used on day two
• Pressing Motion for Mass: Leg Presses
2 sets of 12 to 15 repetitions
• Pressing Motion for Mass: Hack Squats
3 sets of 8 to 12 repetitions
• Pulling Motion for Mass: Romanian Style Deadlifts
3 sets of 8 to 12 repetitions
• Extension Motion for Mass: Leg Extensions
3 sets of 15 to 20 repetitions
• Curling Motion for Mass: Leg Curls From a Seated Position
2 sets of 15 to 20 repetitions
• Curling Motion for Mass: Lying leg Curls
2 sets of 12 to 15 repetitions
• Calf Motion for Mass: Calf Raises From a Seated Position
3 sets of 15 to 20 repetitions
• Calf Motion for Mass: Donkey Calf Raises
4 sets of 10 to 15 repetitions
Day Six: Mass Building Workout for the Arms and Chest
• Pressing Strength Exercise for Speed: Flat Dumbbell Presses
6 sets of 3 repetitions, with sixty-five to seventy percent of the weight used on day one
• Pressing Motion for Mass: Hammer Power Chest Press
3 sets of 12 to 15 repetitions
• Pressing Motion for Mass: Incline Dumbbell Presses
3 sets of 8 to 12 repetitions
• Curling Exercise for Mass: Spider Curls, With the Upper Body Braced Against an Inclined Bench
2 sets of 15 to 20 repetitions
• Curling Exercise for Mass: Dumbbell Concentration Curls
2 sets of 12 to 15 repetitions
• Curling Exercise for Mass: Preacher Cambered bar Curls
3 sets of 8 to twelve repetitions
• Fly Motion for Mass: Incline Cable Flyes
2 sets of 15 to 20 repetitions
• Extension Exercise for Mass: Cable Kickbacks
2 sets of 15 to 20 repetitions
• Extension Exercise for Mass: Cable Pressdowns Using a Cord Attachment
2 sets of 12 to 15 repetitions
• Extension Exercise for Mass: Cambered bar Tricep Extensions From a Seated Position
3 sets of 8 to 12 repetitions
Day Seven: Recuperate
If you have the discipline to follow through with the P.H.A.T Workout Program, you will be amazed by how much bigger and stronger you become.
It took my body a while to adjust to the intensity of the training, but I’m certainly glad that I stuck with it. Now, my physique looks better, and I can lift more weight than ever before!
More information about Layne Norton can be found here.
Original Source: My Experience With Layne Norton’s PHAT Workout Program
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