PHAT Workout Program

File format: PDF (with video tutorials for the exercises)

PHAT stands for Power Hypertrophy Adaptive training. This routine was designed by Dr. Layne Norton, a pro natural bodybuilder and Nutrition Sciences PhD. The routine is 5 days of lifting a week with an upper and lower body day focusing on lower rep strength work and 3 hypertrophy days with higher rep bodybuilding-style work.

Workout frequency: 5x per week
Session duration: 60 – 75 mins