Power Hypertrophy Adaptive Training — heavy power days early in the week, high-volume hypertrophy days after, for lifters chasing both a bigger total and a bigger frame.
PHAT front-loads the week with two heavy, low-rep power days on the big lifts, then spends the rest of the week on higher-volume hypertrophy days split by body part — a structure built by strength coach Layne Norton to develop raw strength and muscle size at the same time.
Two power days, three hypertrophy days, two rest days.
Heavy compound pressing and pulling.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Bench Press | 4 | 3-5 | 2-3 min |
Barbell Row | 4 | 5 | 2 min |
Weighted Pull-Up | 3 | 6 | 90 sec |
Overhead Press | 3 | 6 | 90 sec |
Heavy squat and deadlift work.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 4 | 3-5 | 3 min |
Deadlift | 3 | 3-5 | 3 min |
Leg Press | 3 | 8 | 90 sec |
Higher-rep volume for width and delt development.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Lat Pulldown | 4 | 10-12 | 60 sec |
Cable Row | 3 | 10-12 | 60 sec |
Lateral Raise | 3 | 15-20 | 45 sec |
Face Pull | 3 | 15 | 45 sec |
Isolation-heavy leg volume.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Leg Press | 3 | 12-15 | 60 sec |
Leg Curl | 3 | 12-15 | 60 sec |
Walking Lunge | 3 | 15 / leg | 60 sec |
Calf Raise | 4 | 15-20 | 45 sec |
Finishes the week with a pump-focused session.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Incline Press | 3 | 10-12 | 60 sec |
Cable Fly | 3 | 15 | 45 sec |
Barbell Curl | 3 | 10-12 | 45 sec |
Tricep Pushdown | 3 | 12-15 | 45 sec |
This is a demanding five-day week — if you're missing reps on the power days by Thursday, it's a sign to trim a set or two from the hypertrophy days rather than push through, since the power numbers are the priority.