Free personalized workout plan

PHAT: Power Hypertrophy Adaptive Training

By Myworkouts

Experience
Advanced (3+ years)
Time
60 minutes/day | 5 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Weight Plate, Machine, 2 x Dumbbell, Flat Bench, Other, EZ Bar, Squat Rack, Leg Extension Machine, Glute Ham Developer (GHD), Bodyweight, Seated Calf Raise Machine, Lat Pulldown Cable Machine, Tricep Rope Attachment, Incline Bench, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Leg Curl Machine, Chest Press (Bench Press) Machine, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Preacher Curl Bench, 1 x Dumbbell, Vertical Bench, Crossover Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Upper Body Power Day

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During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms.

Bent Over Barbell Row
3 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Pullup
2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press
3 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Chest Dip
2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Shoulder Press
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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EZ-Bar Curl
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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EZ-Bar Skullcrusher
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Lower Body Power Day

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During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms.

Barbell Back Squat
3 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Hack Squat
2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Stiff-Legged Barbell Deadlift
3 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Glute-Ham Raise (hands behind neck)
2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back and Shoulders Hypertrophy Day

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On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.

Barbell Pendlay Row
6 sets, 3 reps, (rest 60s)
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Row to Neck
3 sets, 8-12 reps, (rest 60s)
Seated cable row
Time between exercises: 60s
Tempo: 1/0/1/0
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Incline Bench Two Arm Dumbbell Row - Pronated Grip
2 sets, 12-15 reps, (rest 60s)
Dumbbell rows or shrugs bracing upper body against an incline bench
Time between exercises: 60s
Tempo: 1/0/1/0
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Lever Close Grip Pulldown (plate-loaded)
2 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Shoulder Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Upright Row
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lateral Raise
3 sets, 12-20 reps, (rest 60s)
Side lateral raises with dumbbells
Time between exercises: 60s
Tempo: 1/0/1/0
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Lower Body Hypertrophy Day

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On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.

Barbell Back Squat
6 sets, 3 reps, (rest 60s)
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Hack Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Leg Extensions
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Romanian Deadlift
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Leg Curl
2 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Donkey Calf Raise
4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Chest and Arms Hypertrophy Day

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On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.

Dumbbell Bench Press
6 sets, 3 reps, (rest 60s)
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Incline Cable Flye
2 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ-Bar Preacher Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
EZ Bar Spider Curl
2 sets, 15-20 reps, (rest 60s)
Spider curls bracing upper body against an incline bench
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated EZ Bar French Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Low Cable Seated Overhead Triceps Extension
2 sets, 12-15 reps, (rest 60s)
Cable pressdowns with rope attachment
Time between exercises: 60s
Tempo: 1/0/1/0
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Cable Tricep Kickback
2 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Tue Oct 19 2021 00:29:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:29:02 GMT+0000 (Coordinated Universal Time)

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