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351 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.

4.31 / 5

Eoghan B.

Man, 30
2 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Fantastic 4 week block

Jorden Lyon

Man, 22
22 days ago

3 weeks complete

2 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Only lifting for about 2.5 years but this program has been the best lifts since my first 6 months of lifting couple changes but really good

eddie

Man, 31
24 days ago

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

Honestly love the workout so much didn’t even realize I was supposed to be taking rest days!!

James M.

Man, 56
a month ago

3 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Excellent workout program. Continues to challenge the muscles.

Colby Woodvine

Man, 30
a month ago

3 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Using this as a base to modify - mostly the same w some modifications for no barbell access. Planning to use indefinitely and mix it up month-month

Adam Johnson

Man, 34
a month ago

3 weeks complete

6 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great program and balance that lets you bring the intensity

Tank

Man, 34
a month ago

3 weeks complete

8 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Good list of accessory lifts.

Logan F.

Man, 33
a month ago

3 weeks complete

4 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

I added ab workouts into the workout program.

Islam Y.

Man, 43
a month ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Nie zrobiłem jeszcze pomiaru mięśni.

Damon I.

Man, 39
2 months ago

3 weeks complete

7 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program