PHAT — Power Hypertrophy Adaptive Training: the full weekly plan
Combines heavy powerlifting-style work with high-rep bodybuilding for both strength and size. 5 days/week — 2 power days, 3 hypertrophy days.
Power / Hypertrophy Hybrid · 5 days a week · about 90 minutes a session · advanced · goal: Strength and muscle growth · by Layne Norton
Weekly plan
Upper Power Day
Barbell Bench Press 3 x 3–5
Barbell Overhead Press 3 x 5
Barbell Row 3 x 3–5
Pull-Up 3 x 6
Barbell Curl 3 x 6
Cable Tricep Pushdown 3 x 6
Lower Power Day
Barbell Back Squat 3 x 3–5
Conventional Deadlift 3 x 3–5
Romanian Deadlift 3 x 5
Standing Calf Raise 3 x 6
Back & Shoulders Hypertrophy
Incline Barbell Press 4 x 8–12
Lat Pulldown 4 x 8–12
Cable Row 4 x 8–12
Dumbbell Row 3 x 10–15
Dumbbell Lateral Raise 4 x 12–20
Rear Delt Fly 4 x 12–20
Lower Body Hypertrophy
Barbell Back Squat 4 x 8–12
Leg Press 4 x 10–15
Machine Leg Extension 3 x 15–20
Romanian Deadlift 4 x 8–12
Machine Leg Curl 4 x 10–15
Standing Calf Raise 4 x 10–15
Chest & Arms Hypertrophy
Barbell Bench Press 4 x 8–12
Incline Dumbbell Press 4 x 10–15
Cable Chest Fly 3 x 12–15
Dumbbell Curl 4 x 10–15
Incline Dumbbell Curl 3 x 12–15
Dumbbell Overhead Extension 4 x 10–15
Cable Tricep Pushdown 3 x 12–15
Notes
Train Mon/Tue, rest Wed, train Thu/Fri/Sat, rest Sun. Power days: heavy compound work with 3–5 rep ranges and long rest. Hypertrophy days: moderate weight, 8–20 rep ranges, shorter rest. Progress power lifts with small weight jumps each week.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms