Free personalized workout plan

PHAT: Power Hypertrophy Adaptive Training

By Dr. Layne Norton

Experience

Advanced (3+ years)

Days per week

5 days

Time

78 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

PHAT: Power Hypertrophy Adaptive TrainingWritten by Dr. Layne NortonPhD Nutritional SciencesBS BiochemistryThere are some fundamental arguments in bodybuilding. I’m talking about the ones you see ALL

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Other, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

78 minutes

Genders

Male

Days per week

5 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

PHAT: Power Hypertrophy Adaptive TrainingWritten by Dr. Layne NortonPhD Nutritional SciencesBS BiochemistryThere are some fundamental arguments in bodybuilding. I’m talking about the ones you see ALL

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Other, Weight Plate

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


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.

ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row3 sets3 - 5 reps60s
2. Weighted Pullup
Weighted Pullup
2 sets6 - 10 reps60s
3. Rack Chin2 sets6 - 10 reps60s
4. Dumbbell Bench Press
Dumbbell Bench Press
3 sets3 - 5 reps60s
5. Weighted Chest Dip2 sets6 - 10 reps60s
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets6 - 10 reps60s
7. EZ-Bar Curl
EZ-Bar Curl
3 sets6 - 10 reps60s
8. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 sets6 - 10 reps60s

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.

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.

ExerciseSetsRepsRestNotes
1. Pendlay Row6 sets3 reps60s
6 sets of 3 reps with 65-70% of normal 3-5 rep max
2. Rack Chin3 sets8 - 12 reps60s
3. Cable Row to Neck
Cable Row to Neck
3 sets8 - 12 reps60s
Seated cable row
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
2 sets12 - 15 reps60s
Dumbbell rows or shrugs bracing upper body against an incline bench
5. Lever Close Grip Pulldown (plate-loaded)2 sets15 - 20 reps60s
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 - 12 reps60s
7. Upright Barbell Row
Upright Barbell Row
2 sets12 - 15 reps60s
8. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 - 20 reps60s
Side lateral raises with dumbbells

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.

ExerciseSetsRepsRestNotes
1. Barbell Squat6 sets3 reps60s
6 sets of 3 reps with 65-70% of normal 3-5 rep max
2. Barbell Hack Squat3 sets8 - 12 reps60s
3. 45 Degree Leg Press2 sets12 - 15 reps60s
4. Leg Extensions3 sets15 - 20 reps60s
5. Romanian Deadlift3 sets8 - 12 reps60s
6. Lying Leg Curls2 sets12 - 15 reps60s
7. Seated Leg Curl2 sets15 - 20 reps60s
8. Donkey Calf Raise
Donkey Calf Raise
4 sets10 - 15 reps60s
9. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets15 - 20 reps60s

Chest and Arms Hypertrophy Day

Scroll to top

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.

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
6 sets3 reps60s
6 sets of 3 reps with 65-70% of normal 3-5 rep max
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
3. Hammer Strength Bench Press
Hammer Strength Bench Press
3 sets12 - 15 reps60s
4. Incline Cable Flye
Incline Cable Flye
2 sets15 - 20 reps60s
5. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 sets8 - 12 reps60s
6. One-Arm Dumbbell Concentration Curl2 sets12 - 15 reps60s
7. Spider Curl2 sets15 - 20 reps60s
Spider curls bracing upper body against an incline bench
8. Seated EZ Bar French Press3 sets8 - 12 reps60s
9. Low Cable Seated Overhead Triceps Extension
Low Cable Seated Overhead Triceps Extension
2 sets12 - 15 reps60s
Cable pressdowns with rope attachment
10. Cable Tricep Kickback
Cable Tricep Kickback
2 sets15 - 20 reps60s

Date Created: 9/10/19, 5:02 PM


Last Updated: 9/12/20, 9:37 PM

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