321 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.
Matt S.
Man, 443 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
As expected from Layne Norton, this is a Highly effective strength training program. You could run the percentages the program automatically suggests and see great strength gains. I progressively overloaded week over week. Added some sets here and there. I’ve been in a caloric surplus for about two months so not really seeing crazy visible gains, as expected my abs aren’t quite as visible as they were in July, but my pumps are sick with all the carbs I have right now. Overall very satisfied with this program and will keep running this well into Spring 2025. Takes about an hour to get through the work as well which is great. Might take a little longer of you want to add an exercise or two. The program is more than sufficient though IMO to see great strength and muscle gains over a few months of running this program.
Maria J.
Woman, 503 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
I’m not sure how many pounds of muscle, Strength very well, I am surprise how good is my strength it is on me.
Cade S.
Man, 263 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
First time back in the gym in over a year. Loved this program.
Sean Broley
Man, 283 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Second time running this programme I was finding I wasn't recovering well running a powerlifting based programme so decided to mix up my training and give my CNS a break. I responded really well to this change in programme and have broken a plateau on the bench press as well as gaining size. I would definitely recommend this programme to anyone it balances hypertrophy and strength well.
Tanner H.
Man, 293 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Solid program for intermediate to experienced lifters. Gained several pounds of muscle and significant weight back onto my lifts while combating lingering injuries. Highly recommend
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