This program is a 5 day training split, which emphasises the lower body (4 lower body workouts and 1 upper body workout), suitable for individuals who do not have access to a gym, but do have access to glute bands, a swiss ball and common household items for use as weights. The reason the 3 day split workout is so popular Everything You Need To Know About The Phat Vs Phul Workout With new methods and sets of workout being brought up every day, here is a detailed analyzed data and study, on what one needs to know regarding the two popular working methods, that is the PHAT and the PHUL methods of workout. When things seem to be too easy, it’s time to increase your weights or reps, or both. 3 sets of 6 to 8 reps. Men's Health. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Click Here To Download Layne Norton PHAT Workout Log; Now that you’ve got a few rules and guidelines down, check out the workout routine below… The Layne Norton PHAT Workout: Day 1: Upper Body Strength Day. In order to do this properly, you should be logging your lifts and continually trying to beat your best. Keep in mind that you always want to use a weight that challenges you. Take time after each workout to run through a simple stretching routine to open up muscle tissue and optimize recovery. PHAT is a workout routine developed by Dr. Layne Norton. The idea behind the PHAT workout program is that if you focus purely on strength or muscle size, eventually you’ll hit a plateau that you can only overcome by swapping goals. DAY 1: UPPER BODY POWER. Do your best to get approximately 50% of your calories from carbohydrates and … This style of programming is unique, and science-based. Made with love for fitness & bodybuilding. In a PHUL workout program, you will have dedicated days that you will lift heavier weights with fewer reps in order to gain strength. It's truly the best of both worlds. How will you know if you are overtraining? You will train the first two power days of the week, rest, train another three days, followed by one day of rest. The PHUL program was a 4 day split much like the previous routine and incorporated a lot of the same exercises. The PHAT program works on both at once … bench press and overhead press), pull (e.g. The Layne Norton PHAT Workout Day 1 – Power – Upper body. It is the best all around 5 day split workout, hitting every main muscle group. Hypertrophy happens when your tissues or organs increase in size due to the growth of their component cells. Shop . PHAT stands for Power Hypertrophy Adaptive Training (Routine). Day 1: Upper Power Day 2: Lower Power Day 3: Off Day 4: Upper Hypertrophy Day 5: Lower Hypertrophy Day 6: Off Day 7: Off Tip: You can use progression photos and mirror images to identify the muscle groups that are growing steadily and make a note of what is not growing. With your full body workout, it almost seems closer to PHUL. A split can mean a lot of different things. Avoided by many bodybuilders, yet stretching is one of the most important aspects of a well-rounded strength program. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. Day 1: Upper Body Power. Day 7: Rest How to progress in your PHAT workouts and when to increase weights? A 5 day program. But also, simple and direct enough for you to put to use. Bent-Over Rows (3 sets of 3-5 reps) Weighted Pull Ups (4 sets of 6-10 reps) Flat Dumbbell presses (3 sets of 3-5 reps) Weighted Dips (2 sets of 6-10 reps) Be smart, take recovery and listen to your body. This will still allow your muscles to “work” yet they will be able to actively recover. The hypertrophy days are essential in creating adaptive stress on the muscle 2-3x each week in order to boost strength and overall muscle mass. Benefits of the PHAT Workout Builds mass and strength- This program helps in building massive mass and strength which is the main reason why it is known as the ultimate workout … Monday-Upper body power Tuesday-Legs (I hit all rep ranges) Wed-Off Thurs-back/shoulders hypertrophy Friday-Cardio/Plyo's Saturday … Now that the new year is well underway, you may be noticing that some of your goals aren’t quite stacking up. Day 4: Back and Shoulders Hypertrophy Day Bent-over rows 4 sets of 8-12 reps Weighted Pull-ups 3 sets of 8-12 reps Seated cable row 3 sets of 8-12 reps Dumbbell rows or Shrugs 2 sets of 12-15 reps Close grip pull downs 2 sets of 15-20 reps Seated dumbbell presses 3 sets of 8 … Low-impact cardio and specific exercises are the best way to warm up for strength training. Then I do Plyo's and pure cardio on the 5th day. We put together this app so that you can follow along and make it easy to maintain and track your goals. As mentioned before, the PHAT workout is all about progression. There are different workouts compiled to be the most effective for you. The PHAT workout, standing for Power Hypertrophy Adaptive Training, is a workout program crafted by Layne Norton, intended to build size and strength. If you are an experienced lifter you might be able to get away with a deload on every 6th week, but considering the amount of overload and weight you will be suing you are probably best off deloading every 3rd week. Each workout focuses on a certain muscle group or collection of muscle groups. First, do the heavy presses, then alternate shoulder raises and flyes with triceps workouts. Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day. Pendlay Rows: 6×3, 65-70% of 3-5 max Rack Chins: 3×8-12 Seated Cable Row: 3×8-12 Dumbbell Shrugs (incline): 2×12-15 Close Grip Pulldowns: 2×15-20 What are the different kinds of split workouts? This builds strength through a deep range of motion – which in turn will stimulate greater muscle hypertrophy. back/biceps, legs, chest/shoulders, etc.). The most important aspect of the phat workout is its workout day split. Let’s use your first exercise for example. For instance, I like to perform supersets like this: Repeat 3 times: Exercise 1 and 2, rest 30 sec. ... 4-Day-Per-Week Programs! With the 4-day PHUL training program, you can set up your training week in various different ways, depending on the time you have available to train. My suggestion, the PHAT workout by Layne Norton. Maybe you are struggling to lose weight, or your training has not helped you put on any muscle. 4 sets of 10 to 15 repetitions. Here, followers of this program will train in the style of a bodybuilder and a powerlifter. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare or fitness professional. The PHAT routine combines both bodybuilding and powerlifting to combine the two goals of hypertrophy (building muscle) and power, which focuses on strength. Deloading can be done by utilizing the same reps and sets as normal training weeks, but decreasing the volume on the muscle to 60-70% of the weight you would traditionally use. 7-Day PHAT Workout Routine. This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Day 4 - Workout C; Day 5 - Workout D; Day 6 - Off; Day 7 - Off; For major muscle groups we will rotate between heavy and light/moderate work. Science behind PHUL workout It is a 5 day full-body split where two days focus on strength training and three days are used to gain muscle mass with a hypertrophy program. This will allow sufficient time for recovery and growth. Workout length: 60-90 min. Research shows that training with lower rep schemes and higher weights are in fact the best ways to optimally build strength – especially in larger compound exercises like squats, deadlifts and bench press. Layne Norton PHAT Routine. For instance, some people don’t like squatting and deadlifting in the same session, which some full body or PPL programs call for. These workouts focus on large, compound exercises for lower set counts and moderate rep counts. PHAT stands for “Power Hypertrophy Adaptive Training”. Exercise 3 and 4, rest 30 sec. As with any strength-based program, the sets and reps will tell you everything you need to know about the amount of weight to use for a particular exercise. Without structure we lack the ability to adhere to our goals – whether that be weight loss or muscle gain. Days 13 & 21. Start with incline walking, slow stair climber or elliptical – followed by specific exercises to your workout. The PHAT workout, standing for Power Hypertrophy Adaptive Training, is a workout program crafted by Layne Norton, intended to build size and strength. Since this workout split is only one week in duration you will need to understand simple methods for progression. PHAT Training Overview: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest. You should be pushing through the last 1-2 reps with a high level of difficulty. With the 4-day PHUL training program, you can set up your training week in various different ways, depending on the time you have available to train. The solution? The first two days are split into upper and lower body power days, followed by a day of rest. 3 sets of 8-12 reps Hypertrophy pulling movement: Seated cable row. Day 1: Upper Body Power Day. For this example you have a maximum of 15 total repetitions. It is crucially important that you take your rest days seriously. They focus on only the physique when strength should be the foundation of your training. I run a 4-day PHAT. You know that Dr. Layne Norton would have tested these methods on countless bodybuilders and athletes of all kinds in order to develop the best training program available. It is the best all around 5 day split workout, hitting every main muscle group. 6 sets of 3 reps with 65-70% of normal 3-5 rep max Hypertrophy pulling movement: Rack chins. What next? All rights reserved. Before you jump into your workout lets break down some very important concepts to keep you strong and prevent injury. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. This depends on your goals and what kind of training you enjoy. Upper/Lower Split Workout Routine Collections. The PHAT program is structured as a 5/day per week split. You target each muscle group twice each week. The first 3-4 weeks of this program will be very difficult. Bench Press: 3 sets of 3-5; Weighted Pull Ups: 2 sets of 6-10; Horizontal Row: 2 sets of 6-10; Weighted Dips: 2 sets of 6-10; Pendlay Rows: 3 sets of 3-5; Dumbbell Shoulder Press: 3 sets of 6-10 As the name of the workout plan implies, each week will consist of both a power and a hypertrophy day for both the upper and lower body in a 4 day workout split. Recommended to you based on your activity and what's popular • Feedback Now that we have a concrete understanding of the workout program in all its features let’s take a look at the training program. As you can see, the structure of this split involves having 2 consecutive workouts, followed by 1 day off, followed by 2 consecutive workouts, followed by 2 days off (so… 2 on/1 off/2 on/2 off). Training with high weight and low reps will teach your body to handle the higher weight, improve gross strength and in turn, will assist you in creating more hypertrophy through your higher reps schemes (seen on your hypertrophy days). Your exercises will be around 12 – 20 reps and 3 – 4 sets, with just 1 – 2 minutes of rest in between sets. Day Six: Mass Building Workout for the Arms and Chest • Pressing Strength Exercise for Speed: Flat Dumbbell Presses 6 sets of 3 repetitions, with sixty-five to seventy percent of the weight used on day one • Pressing Motion for Mass: Hammer Power Chest Press 3 sets of 12 to 15 repetitions (which is far less effective). You might also be interested to check out our Power Hypertrophy Upper Lower (P.H.U.L.) Take care to sleep well, utilize recovery formulas and stretch and mobilize the muscles and joints when needed. The most important aspect of the phat workout is its workout day split. On days 1 and 2 of the training week, you will focus on upper and lower body exercises that will build strength through range of motion and stimulate greater muscle hypertrophy. Days 15 & 23 Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day. The strongest guys in the gym will train with consistency on standard exercises with progressive overload. Power Hypertrophy Upper Lower Program follows a very high frequency training mode because of that we can keep our muscles in anabolic state throughout the week. So you will perform 6 heavier sets per week, 3 moderate sets, and 3 lighter sets per week. The PHAT routine (short for Power Hypertrophy Adaptive Training) is an intense power and hypertrophy workout by Dr. Layne Norton. The structure of your workout week will look like this: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest and Recovery Day 4: Upper Body Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Rest and Recovery. D in nutritional science. Dumbbell Curl. I would recommend taking up to 3 minutes rest between sets, especially for your compound lifts like bench press and squats. Not only will this provide a strong foundation to build on, but it locks your muscles into perfect form. Many people avoid the use of strength training because they believe themselves to be bodybuilders. An example of the PHAT would be: Day 1: Upper body strength training; Day 2: Lower body strength training; Day 3: Rest; Day 4: Hypertrophy Workout … I see it all the time. Research shows that when muscles are optimally stretched during an exercise they can generate more power, science is now showing that frequency of training muscles is also very important, Power Hypertrophy Upper Lower (P.H.U.L.) 25 mins of cardio before or after the workout; Day 4: Shoulders + Heavy triceps . The Workout Week 1, Day 1. I would recommend that you deload every 3rd week, depending on your skill level. Not only will this program enable you to properly regulate your training progressions, but the science proves its effectiveness. You’ll do power workouts on the first two days followed by one day of rest. Let’s look at the PHAT program. A rest time of more than 2 minutes is needed in order to reload glycogen synthesis – the power for your muscles. ... Day 4 – Upper Power: Overhead Press Focus: Barbell Overhead Press – 2-4 minutes rest: 5 x 3: A1. As you build up to that, feel free to break up the workout in different ways. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. 4 sets of 10 to 15 repetitions. In order to do this properly, you should be logging your lifts and continually trying to beat your best. Dr. Layne Norton has combined some of the best exercises for building muscle and strength together to force hypertrophy in your muscle. PHAT Training Overview: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest. Each workout focuses on a certain movement type: push (e.g. Exercise 5 and 6, rest 30 sec. squat and lunges). Schedule; If you feel it is challenging you too much – take longer rest times between sets and multiple rest days between workouts. The last three training sessions of the week you have your focus on muscle hypertrophy (stimulating the muscle cells to grow larger). Layne Norton is a competitive powerlifter, professional natural pro bodybuilder, and he also holds a Ph. 3 sets of 8 to 10 reps. Following this workout, you will then switch back to a 3×5 from your original week. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. A 4 day program. Each workout focuses on upper body or lower body muscle groups. Layne Norton is a competitive powerlifter, professional natural pro bodybuilder, and he also holds a Ph. This Layne Norton’s 5 days split PHAT (Power Hypertrophy Adaptive Training) workout will not only enable you to gain size and strength, but the science proves its effectiveness. Chances are you will notice that none of them mess around with the silly machines or complicated exercises. Dr. Layne Norton has created what he believes to be a great program to stimulate muscle growth and overall bodybuilding physique, but what does the science say? This usually results from physical exercise such as weightlifting. 100%, yes. 5:16. This. PHAT Stands for Power, Hypertrophy, Adaptive Training. Although some research will show that low reps, high weight is the best way to stimulate hypertrophy – emerging science is now showing that frequency of training muscles is also very important in overall lean muscle mass. The program was specifically designed to hit each muscle 2x a week in both traditional strength methods and bodybuilding hypertrophy rep schemes. ... LAYNE NORTONS PHAT PROGRAM DAY 1 UPPER BODY POWER - Duration: 5:16. Use this guide as a way to learn about the various ways to improve strength and performance in the gym. Day 8 – Off Days 9 & 17 * Same as Day 1 except with 4 & 5 reps per set, respectively (in other words, you'll just do 4 reps for each body part on Day 9 and 5 reps for each body part on Day 17). It was designed by Layne Norton, a famous bodybuilder and powerlifter[2]. To increase the weight you can switch to 6 sets of 2 reps with higher weight. After a rest day, you will have three days in a row of hypertrophy style training. But then you're essentially doing PHUL. Calf Exercise (choose any exercise) 4 6 - 10 Day 4 Exercise Sets Reps Upper Hypertrophy Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12 Dumbbell Lateral Raise 3 - 4 8 - 12 Seated Incline Dumbbell Curl 3 - 4 8 - 12 Cable Tricep Extension 3 - 4 8 - 12 Day 5 Keep in mind in order for you to optimally lift heavy each power workout you should take longer rest times between sets. It involves doing 4 workouts per week: 2 for the upper body, and 2 for the lower body. Keep your cool downs simple. Day 1: Upper Body Power Day. Not only is rest an essential component to actual recovery, but also to performance. So are we! ... Day 7: Rest. With the 4 day workout routine you’ll focus on working each muscle group only once a week. Focus on Upper and Lower Body exercises that are compound and accessory. As mentioned before, the PHAT workout is all about progression. The most basic utilizes a method called progressive overload. Powerbuilding workout programs are nothing new in the world of strength sports. This will enable you to push more weight during your hypertrophy days, building your total force and muscle mass. Bent-Over Rows (3 sets of 3-5 reps) Weighted Pull Ups (4 sets of 6-10 reps) Flat Dumbbell presses (3 sets of 3-5 reps) Weighted Dips (2 sets of 6-10 reps) 25 mins of cardio before or after the workout; Day 4: Shoulders + Heavy triceps . Below, you’ll find the PHAT workout routine including rest days and suggested cardio days. Calf Exercise (choose any exercise) 4 6 - 10 Day 4 Exercise Sets Reps Upper Hypertrophy Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12 Dumbbell Lateral Raise 3 - 4 8 - 12 Seated Incline Dumbbell Curl 3 - 4 8 - 12 Cable Tricep Extension 3 - 4 8 - 12 Day 5 PHAT Stands for Power, Hypertrophy, Adaptive Training. full details on Westside for Skinny Bastards, Calgary Barbell 8 Week and 16 Week Programs, Half Marathon Training Program Spreadsheets, Smolov Program and Smolov Jr Program Spreadsheets, PHAT Workout Routine + Program Spreadsheet, Thinner Leaner Stronger Workout Program Spreadsheets, Best Thermogenic Pre Workouts for Weight Loss, Bench press, Overhead press, Chest, Arms, Back, Squat, Opposite stance deadlift, Legs, Abs, Bench press, Close grip bench press, Arms, Primary stance deadlift, front squats, back, abs, Bench Press, Chest, Back, Trap, Shoulder, Bicep/Tricep, Rear Delt, Bench Press, Dumbbell Row, Incline Dumbbell Press, Face Pulls, Deadlift, Single Leg Squat, Weighted Hyperextensions, GHR, Bench Press, Lat Pull Downs, Dumbbell Shoulder Press, Tricep Extensions, Bicep Curls, Squats, Romanian Deadlift, Weighted Hyperextensions, GHR, Squat, Deficit Deadlift, Single Leg Press, Chest Supported Row, Bench Press, Close Grip Bench Press, Incline Bench, Dumbbell Shoulder Press, Front Squat, Back Squat, Back Step Lunge, Lat Pull Down, Overhead Press, Sling Shot Bench, Legs Up Bench, Push Press, Squat, Bench Press, Dumbbell Bench Press, Dumbbell Row, Paused Deadlift, Bench Press, Barbell Hip Thrust, Tricep Pushdown, Dumbbell Curcl, Squat, Lat Pull Down, One Arm Dumbbell Shoulder Press, One Arm Overhead Tricep Extension, Deadlift, 3 count Paused Bench Press, Leg Press, Leg Extension, Squat, Bench Press, Chest Supported Row, Close Grip Bench Press, Squat, Overhead Press, Chest Supported Row, Barbell Glute Thrust, Bench Press, Pause Deadlift, Barbell Row, Close Grip Bench Press. 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