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Strength & Size · Advanced · 5 days/week · Ongoing

PHAT (Power Hypertrophy Adaptive Training)

Two heavy power days set the strength ceiling, then three hypertrophy days chase volume — including "speed work": light, explosive triples on the same lifts you went heavy on earlier in the week.

Dr. Layne Norton — freely published program · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • Power days: when you hit the top of a rep range on all sets, add weight (double progression).
  • Speed work: 6×3 at 65–70% of your heavy weight — every rep explosive, strict 60–90 sec rests.
  • Deload every 6–12 weeks or when performance stalls across multiple sessions.

The Program

Day 1 · Upper Power

Start This Day
Barbell Row3×3–5
Pull-Up2×6–10Weighted when bodyweight is easy.
Dumbbell Bench Press3×3–5
Dips2×6–10Weighted when possible.
Seated Dumbbell Press3×6–10
EZ-Bar Curl3×6–10
Skull Crusher3×6–10

Day 2 · Lower Power

Start This Day
Back Squat3×3–5
Hack Squat2×6–10
Leg Extension2×6–10
Romanian Deadlift3×5–8
Lying Leg Curl2×6–10
Standing Calf Raise3×6–10
Seated Calf Raise2×6–10

Day 3 · Back & Shoulders Hypertrophy

Start This Day
Barbell RowSpeed work · 6×3 @ ~65% TMExplosive reps — this is practice, not a grind.
Chin-Up3×8–12
Seated Cable Row3×8–12
Shrug2×12–15
Lat Pulldown2×15–20
Seated Dumbbell Press3×8–12
Upright Row2×12–15
Lateral Raise3×12–20

Day 4 · Lower Hypertrophy

Start This Day
Back SquatSpeed work · 6×3 @ ~65% TMExplosive out of the hole.
Hack Squat3×8–12
Leg Press2×12–15
Leg Extension3×15–20
Romanian Deadlift3×8–12
Lying Leg Curl2×12–15
Standing Calf Raise4×10–15

Day 5 · Chest & Arms Hypertrophy

Start This Day
Barbell Bench PressSpeed work · 6×3 @ ~65% TMFast off the chest, perfect bar path.
Incline Dumbbell Press3×8–12
Machine Chest Press3×12–15
Cable Fly2×15–20
Preacher Curl3×8–12
Dumbbell Curl2×12–15
Triceps Rope Pushdown3×8–12
Overhead Triceps Extension2×12–15