PHAT stands for Power Hypertrophy Adaptive Training. PHAT workout program is designed by the famous powerlifter and bodybuilder Layne Norton. He is a renowned pro natural bodybuilder, 2x USA Powerlifting 93kg national champion and 2015 IPF (International Powerlifting Federation) silver medallist. He also has a PhD in nutritional sciences with thesis emphasis in muscle protein synthesis and a BS in biochemistry.

PHAT workout program is a combination of power lifting and bodybuilding. Powerlifters use lower reps of high weight whereas bodybuilders aim for muscle hypertrophy using higher reps of less weight. Layne Norton combined these two different types of training methodologies into one. The advantage of PHAT workout over other workouts is that instead of following on a specific training regimen (hypertrophy/strength) individually for weeks at a time, you will perform workouts in both power lifting style (lower rep ranges) and bodybuilding style (higher rep ranges) within the same given week.

Basically power hypertrophy adaptive training is a 5 day workout program. PHAT utilizes 2 of its workout days for strength training where you will be training with heavy weight and the remaining 3 days are for hypertrophy training. The technique of PHAT program is very simple you gain strength by lifting heavy weights and then you maximize muscle size by following muscle hypertrophy training. With PHAT program you will train each muscle groups twice per week.

Why PHAT Training?

When a powerlifter is training for strength, he definitely need to gain more muscle once he hits a training plateau. At some point of his career he probably reach a training plateau where he can no longer increase the lifting load without putting more muscle mass. This is same for bodybuilder, every bodybuilder will eventually need to gain more strength to add more muscle mass.

PHAT program designed in such a way that you will hit each muscle groups twice per week in both traditional strength training and bodybuilding rep schemes. This combination of high and low rep schemes will help you to maximize strength and muscle growth, while still enabling enough recovery period.

Science Behind PHAT Workout Program

Why Separate Strength Training in PHAT Workout? A research study conducted to find the effect of training volume and intensity on improvements in muscular strength and size in resistance trained men shows that high intensity, low volume weight training programs utilizing long rest intervals leads to greater 1 rep max in bench press and lean muscle gains compared to moderate intensity, high volume weight training programs with short rest intervals between working sets. These study findings also back the previous research studies in resistance trained individuals showing lower rep schemes-higher weights programs are the best way for boosting strength and power while producing similar magnitude of muscle hypertrophy. Reference: The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men Why Separate Muscle Hypertrophy Training in PHAT Program? A recent study conducted to find the required training volume to maximize muscle hypertrophy shows that 10+ sets per muscle per week seem to be an effective starting training volume for those with hypertrophic oriented resistance training goals. This study also recommends increasing from 10 sets per muscle per week to 20 sets per muscle per week resistance training volumes over a period of several months to maximize muscle hypertrophy and to eliminate the chance for overtraining. It is also important to remember when certain training volume is achieved, there will be no further muscle gains after that training volume. This may explain why some studies reported similar muscle hypertrophy results independently of the total number of sets of weight training. Reference: Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy

Fundamentals of PHAT Program Power Days The first two days of PHAT program is used for strength training. These days are called power days. During these days you will train heavy compound exercises aiming for 3-5 working sets of 3-5 reps. Core compound exercises like squat, deadlift, military press, barbell row, bench press etc. are performed in these days. Since the focus of power day training is in absolute strength gain the rest time between sets are little bit longer than hypertrophy days. Here you can rest anywhere from 3-6 minutes. The goal of power training is to lift maximum weight as possible , so optimum rest is very essential. Make sure you are getting enough rest between working sets to completely recover and be ready for your next big power movement. Assistance exercises You may also include few sets of assistance exercises to boost the effectiveness of power day training. Assistance exercises are useful in targeting smaller muscle groups like hamstrings calves, shoulders, and arms. Supplementary exercises would include exercises like leg curl, leg extensions, glute ham raises, Bulgarian lunges, standing calf rises and seated calf raises for legs and dumbbell fly, dumbbell presses, barbell curls, dumbbell curls, lateral raises, front raises, skull crushers, cable push down etc. for upper body.

Hypertrophy Days After taking a rest, you will train to pack more muscle. Day 4, day 5 and day 6 are hypertrophy days. During hypertrophy days training reps will be higher and resting will be shorter between sets. Which is vital for a good pump. Hypertrophy style training is very important to induce an adaptive stress on muscles 2-3 times each week to boost overall muscle growth. Muscle hypertrophy training is also helpful in isolating small muscle groups. Speed Work Start hypertrophy training by doing some explosive speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max with the heavy power exercise that you used earlier in power days. Speed work should be explosive so do not go too heavy on your speed work. Make sure the weight that you chose is light so that you can move it explosively. You can also use chains/band to impart explosive nature to speed work. Traditional Bodybuilder Style Training After completing explosive speed work, you can train like a traditional bodybuilder. The goal of this training portion is in incorporating higher volume, so pick a weight approximately 50-75% of your 3-5 rep max. Allowable rest interval in hypertrophy training is shorter than that of power training. Here you can rest anywhere from 1-2 minutes between sets. After the speed work pick a weight 50-70% of your 3-5 rep max and do 3-4 sets of 12-20 reps.