Bilinski PHAT

Zach B.

Heavily inspired by Layne Norton’s PHAT program, with some tweaks

PHAT (Power Hypertrophy Adaptive Training)

This program is designed to have a balance between strength training and hypertrophy training, helping you gain optimal muscle and strength at the same time. Intended for intermediate-advanced lifters, it is still novice friendly, although it is a very high volume program so if you are not used to training you will find yourself quite sore before your body adjusts. 

The program is intended to be scheduled as following:

Monday - Day 1 Upper strength
Tuesday - Day 2 Lower strength
Wednesday - Rest
Thursday - Day 3 Back/shoulders HT
Friday - Day 4 Lower HT
Sarurday - Day 5 Chest/arms HT
Sunday- Rest

On strength days, aim to increase compound lifts by ~5 lbs per week. Once you can complete all the target reps at the new weight, add weight again. If you fail to hit the target reps with higher weight for 2 weeks in a row, lower the weight by 10% for the following week before attempting the higher weight again.

On hypertrophy days, find a weight that you can do at the target reps at RPE 8-9 (or 1-2 reps shy of failure). When you are able to complete all the target sets and reps for two weeks in a row, then add the smallest weight incremental possible for the following week.

All 4 weeks of the program are identical in terms of the exercises you will do. After 3-4 weeks of PHAT, depending on your body’s fatigue level, the next week should be a deload week to prepare your body for another hard training cycle.

Most exercises RPE in the program are 9, you should be going near failure in most exercises, however use your own judgement to determine what RPE you want your sets to be if the volume is too much.

Each workout should take between 1-2 hours, depending on the length of your warmup sets and rests.

This program is generally designed for muscle building, and as such is not recommended for people undergoing a cutting phase. The high volume of the program will require a calorie surplus and ~1 gram of protein per pound of bodyweight each day for optimal gains.

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Week 1

Week 2

Week 3

Week 4

Higher weight/lower reps, focusing on strength, rep range between 6-10 on most exercises

Squat (Barbell)

Hack Squat

Leg Extension

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Lower strength

Lower weight/higher reps, focusing on hypertrophy and pump, around 20 reps per set

Romanian Deadlift (Barbell)

Lower hypertrophy

Lower weight/higher reps, focusing on hypertrophy and pump, rep range between 12-15

Lat Pulldown

Seated Row (Cable)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Shrug (Barbell)

Pendlay Row

Lateral Raise (Dumbbell)

Upright Row (Dumbbell)

Face Pull

Back/shoulders hypertrophy

Bench Press (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

Barbell Row

Overhead Press (Barbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Upper strength

Lower weight/higher reps, focusing on hypertrophy and pump, rep range between 12-15on most exercises

1 reviews for Bilinski PHAT

Zach B.