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P.H.A.T. Training: A Look At Layne Norton’s Workout System
Author: Alex Borja B.S. SPT, HFS
The P.H.A.T. program or “Power Hypertrophy Adaptive Training” program is unique in that it involves the combination of powerlifting and bodybuilding training. If you are new to the scene, powerlifters are often regarded as using lower reps and higher weight in their workouts to mostly gain strength whereas bodybuilders strive for mass using a higher rep and less weight approach in comparison to powerlifters.
So who is Layne Norton?
Well if you haven’t heard of him by now I will explain. Layne Norton is a professional natural bodybuilder, powerlifter, and writer. Oh, and did I mention he has his Ph D? He is very experienced in the fitness industry and sought after highly for his articles and thoughts. So Layne Norton is highly qualified to introduce his newest training system: P.H.A.T. training.
Why P.H.A.T.?
Well you can pretty much use common sense when thinking of the possible outcomes from using both powerlifting and bodybuilding approaches to training – at the same time!
Typically when one is training for strength, he will inevitably need to gain mass once he hits a wall. That is just fact. He will someday reach a plateau where he can no longer get any stronger without adding some more muscle to help with the motion. The opposite holds true to: the bodybuilder will evenetually need more strength to add more mass to his body. P.H.A.T. hopes to aid with this…
So in conclusion: Strength and Mass are directly proportional. (To a degree)
So one can draw the conclusion that putting the two types of training together, for mass and for strength, the outcomes can be very impressive. Does P.H.A.T. really work? Can we really train for strength and mass within the same week to boost our overall results and accelerate to new heights we never thought possible? There’s only one way to find out.
Note:
This is a very intense, volume heavy program that is meant to push you to your limits. No person has achieved more than they were able to by not pushing themselves to places where they thought they couldn’t reach. Having said this, P.H.A.T. training can be highly demanding and as such you should always distinguish real pain to “training pain”. If you feel yourself taking it too far, back off for a day or two. An injury can set you back months to years while knowing your limits will set you back a few days. Train hard but train smart.
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
Day 1: Upper Body Power Day
- Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps - Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps - Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps - Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps - Assistance pressing movement: Weighted dips
2 sets of 6-10 reps - Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps - Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps - Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
- Pressing Power Movement: Squats
3 sets of 3-5 reps - Assistance pressing movement: Hack Squats
2 sets of 6-10 reps - Assistance extension movement: Leg extensions
2 sets of 6-10 reps - Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps - Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps - Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps - Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
- Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps - Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps - Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps - Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps - Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps - Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps - Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
- Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps - Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps - Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps - Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps - Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps - Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps - Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps - Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
- Pressing Power Exercise speed work:
- Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps - Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps - Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps - Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps - Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps - Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps - Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps - Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps - Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Also: See Layne Norton’s Interview with Directlyfitness.com!
Author:
Alex Borja B.S. SPT, HFS
References:
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Thanks for the great post DF!
Starting this workout tomorrow for sure
Interesting, gotta try this type of training. Anyone else try PHAT training?
Yea worked great for me for a while. Went back to a more traditional periodization program. I think cycling workout types is the best for continued growth with my experience.
Layne Norton married Westside Barbell and PHAT was born. Always knew the versatility of the Westside Barbell Methods are endless. Good program!