339 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.
Emily Passfield
Woman, 253 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
I tried to hit a couple new PRs every week for upper and lower body, and twice a week I added 10 mins of Pilates at the start. This is the second time I’ve done the program and I’ve increased my max rep weight by 40ish lb. Will be doing this program again for sure.
Jalen Behrends
Man, 213 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Good all around program to help remain consistent (consistency is key). Only thing I don’t like sometimes is doing a little too many lifts with just 2 sets (personally prefer more than 2 as switching exercises gets annoying).
Christian B.
Man3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Like 3rd time going thru this didn’t stay too consistent tho so
Alexis Pagan
Man, 453 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Would definitely keep coming back to this program just as long as you bring the effort. Gained strength and some size.
Miguel M.
Man, 482 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Si lo siguen al pie de la letra y se trabaja en los rangos sugeridos de 1RM y en la RPE al 8-9. Se tendrán buenos resultados.
M M.
Man, 221 week complete
4 years of prior experience
Less than expected strength gains
Less than expected muscle gains
He probably spend 30 minutes making the program. A third of exercises are unnecessary and make you look like a idiot.
Yasmin A.
Woman3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
I would add abs workout
Shane Y.
Man, 333 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Great program for breaking my strength plateau as lifter who’s focused more on hypertrophy. The explosive lifts are the key for me. Saw strength gains every week which is rare having lifted consistently for almost 5 years. Only modification I added was some ab work after upper days.
Gurvinder S.
Man, 323 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good experience
Eric M.
Man, 333 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good times