316 reviews for PHAT Workout Program
PHAT (Power Hypertrophy Adaptive Training) is an intermediate level gym workout routine that combines elements of powerlifting and bodybuilding to help you build muscle size as well as strength.
This popular training program was created by champion natural bodybuilder and powerlifter Dr. Layne Norton, who is a PhD in Nutritional Sciences. He is the co-founder of Carbon Diet Coach app and Outwork Nutrition supplements.
PHAT split is 5 days a week and involves training each muscle group twice per week.
Read the full program guide below.
Dewayne C.
Man, 343 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
I have significantly gained strength in all areas. I’m going to do it again but this time actually apply some type of diet to maximize results. My chest is significantly bigger and my back and shoulders are more defined.
Man, 34
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Not bad at all. Everything was as expected. Can see it being a good program if ran as an RPE for prolonged periods.
Logan D.
Man4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Really good all around program. The strength gains are there because the compound lifts are there plus really good accessories tbh best program on the app. It really reminds me of football offseason lifting.
Man, 18
3 weeks complete
As expected strength gains
As expected muscle gains
i feel like theres some junk exercises here especially as I’m working out from home and need to change things to fit my equipment. Otherwise great program and I’m definitely going to be sticking with it!!
Nathan W.
Man, 423 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I’m 41 years old started this program at 335lbs at 6 foot tall with this program and diet in 4 months I’m now 284. I add weight every week to this program and started to see muscles where fat was previously hiding everything. Will definitely continue this program
Anonymous
Man3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Eat well and it will work. Force overload
Vladimir Vučetić
Man, 243 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program! I achieved good amount of muscle and strength. Also add 5 reps more to my pr on almost every exercise. I recomended this program, because is great for intermediate level lifters in gym, like me!
Alan L.
Man, 363 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Used program along side a shred. Added another rest day and focussed on mobility, abs, and some steady state. Also added 20mins of SS cardio 3 days a week.
Rob O.
Man3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I'm using this program to take a break from Stronger by Science programming to allow an overuse injury to heal in my knee. Excellent program for that. Just enough squatting to keep the groove greasy, and a large focus on single leg movements that works synergistically with my physical therapy.
Nicky L.
Man, 323 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good !