30 Seconds SummaryPHAT: Power Hypertrophy Adaptive Training
- PHAT combines bodybuilding and powerlifting techniques to help increase muscle size and strength through a program of power days and hypertrophy days.
- Each muscle group is worked twice a week, with the first two days focused on power movements (like squats and deadlifts) for low-rep, high-intensity workouts.
- The program includes rest days after each set of power and hypertrophy days to avoid overtraining.
- Hypertrophy days follow the power days, involving lighter weights for higher reps and exercises designed to increase muscle size and endurance.
- PHAT emphasizes the importance of using heavy weights to achieve significant strength gains, which in turn supports increased muscle growth potential.
- The routine is adaptable, with recommendations to switch power movements every 2-3 weeks to keep progressing.
- Speed work sessions are also included on hypertrophy days, using submaximal weights for explosive training, which aids in both power and hypertrophic gains.
- The program outlines specific exercises for each day of the week, alternating between upper body, lower body, and rest days, ensuring balanced development and adequate recovery.
- PHAT is not intended for beginners. It's designed for those with some training experience and a baseline of strength.
- Deload periods every 6-12 weeks are recommended to help maintain strength levels and prevent burnout, allowing for active recovery.
Biolayne
Layne Norton
