333 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.
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
Philippe D.
Man, 603 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great work out program and progress. 4 weeks is great length of time
Josh J.
Man, 323 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Great program have fun it for 12 weeks now good progress in all major lifts.
Bex J.
Non-binary, 293 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
When he says this is high volume he isn’t joking but I sure enjoyed getting my ass kicked even if I didn’t always have time to finish everything. Would much rather have options.
Anonymous
Man3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Been working out for 12 years and I keep coming back to this program I’ve done it like 7 times in my lifting years and it always feels good Cons: I’m a firm believer (working in the healthcare system as a nurse) that every program should also include some sort of endurance training too to support the heart, body and pulmonary circulation which this does not have and some isolated core training too. Healthy outside and inside too
Connor S.
Man, 193 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Very high intensity and long workouts. I was a big fan of this but it’s not for every schedule. Usually took 1-1.5 h for me but I take my time. Big fan of the power and hypertrophy days, personally I liked to add 3-5 sets of abs or obliques to each exercise just to help isolate them better, other than that I made no significant changes. Thanks for making this free, hope someone find this helpful.
Branislav D.
Man4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Verry good program