380 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.
Jonathan A.
Man, 443 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
Loved it
Bryndon B.
Man, 363 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. Lots of volume but once you get in your zone it’s very enjoyable and a great split. 10/10.
Mork
Man, 373 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Feels like it has some gaps and some areas that are overly trained. But not terribly so.
Josh C.
493 weeks complete
5 years of prior experience
Meet expectation strength gains
Meet expectation muscle gains
Really strong program. Like the mix of power vs hypertrophy training. First time I have trained like this.
Shylo V.
561 week complete
5 years of prior experience
Meet expectation strength gains
Meet expectation muscle gains
I’ve been totally enjoying this workout.
Hamza Filal
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
good program
atte H.
Man, 223 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Actually made some great progress even during a small cut, got my bench up by about 10 kilos.
Phil D.
Man, 603 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
It's a good program and it gets the job done for me personally I'd like to see a little bit more functional training added in to the routines such as farmer carries heavy bag shoulder carries. Pushups I've been adding those in on my leg days days and it's significantly improve my workouts with this program. I also have been adding forearm exercises which this program is lacking.
Max N.
Man, 443 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
I’m not crazy about the low reps high sets. Also the rhythm of the workouts isn’t great for recovery especially legs. I don’t find having reps in the tank to be as effective as just training hard.
Kotaro Yamane
Man, 263 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
I wasn’t expecting much in terms of strength gains, but the hypertrophy results blew me away. I started this for 2 cycles (8 weeks) to recover after a bad flu. My size 105 (KR) t-shirts used to be a bit tight but wearable; now they’re so tight it’s actually uncomfortable to put them on. My weight bounced back from 76kg (post-flu) to a steady 80-81kg. I averaged around early 3,000 calories a day. While I did gain a bit of body fat, the visual muscle growth is significant. Most importantly, I didn't feel any loss in strength. This is a perfect program for a transition phase or when you're burnt out on heavy strength training.