PHAT Workout: Layne Norton's power-hypertrophy program
PHAT — Power Hypertrophy Adaptive Training — is Dr. Layne Norton's five-day program: two heavy power days and three higher-volume hypertrophy days, training every muscle twice a week. Unlike most splits floating around, this is a true single-author program, so the version below is transcribed faithfully rather than assembled.
Norton is a natural pro bodybuilder, a champion powerlifter, and holds a PhD in nutritional sciences — and PHAT reflects all of that: it blends real strength work with bodybuilding volume. It's an intermediate-to-advanced program, best after one to two-plus years of consistent training, and it's demanding. It's also built as a muscle-building program — you'll get the most from it in a surplus, not a cut.
The structure
The week opens with two power days (heavy compounds in the 3–5 range, full rest between sets), then three hypertrophy days. Each hypertrophy day opens with speed work on the same compound you trained heavy earlier in the week — 6–8 sets of 3 at roughly 65–70% of the power-day weight — before moving into 8–20 rep bodybuilding work with 1–2 minutes rest. Don't train to failure in the first 2–4 weeks; once you're settled, take only the last 1–2 sets of an exercise to failure.
The weekly schedule
| Day | Session |
|---|---|
| Monday | Upper Power |
| Tuesday | Lower Power |
| Wednesday | Rest |
| Thursday | Back & Shoulders Hypertrophy |
| Friday | Lower Hypertrophy |
| Saturday | Chest & Arms Hypertrophy |
| Sunday | Rest |
Day 1 — Upper Power
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Row | 3 | 3–5 |
| Weighted Pull-Up | 2 | 6–10 |
| Flat Barbell Bench Press | 3 | 3–5 |
| Weighted Dip | 2 | 6–10 |
| Overhead Press | 3 | 6–10 |
| Barbell Curl | 3 | 6–10 |
| Skullcrusher | 3 | 6–10 |
Day 2 — Lower Power
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 3–5 |
| Hack Squat | 2 | 6–10 |
| Leg Extension | 2 | 6–10 |
| Stiff-Leg Deadlift | 3 | 5–8 |
| Leg Curl | 2 | 6–10 |
| Standing Calf Raise | 3 | 6–10 |
| Seated Calf Raise | 2 | 6–10 |
Day 4 — Back & Shoulders Hypertrophy
Opens with speed work on the row — bar speed and technique on the lift you pulled heavy on Monday.
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Row (speed) | 6 | 3 (≈65–70%) |
| Rack Chin | 3 | 8–12 |
| Seated Cable Row | 3 | 8–12 |
| Dumbbell Row | 2 | 12–15 |
| Close-Grip Pulldown | 2 | 15–20 |
| Seated Dumbbell Press | 3 | 8–12 |
| Upright Row | 2 | 12–15 |
| Lateral Raise | 3 | 12–20 |
Day 5 — Lower Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Squat (speed) | 6 | 3 (≈65–70%) |
| Hack Squat | 3 | 8–12 |
| Leg Press | 2 | 12–15 |
| Leg Extension | 3 | 15–20 |
| Romanian Deadlift | 3 | 8–12 |
| Leg Curl | 2 | 12–15 |
| Seated Calf Raise | 4 | 10–15 |
Day 6 — Chest & Arms Hypertrophy
| Exercise | Sets | Reps |
|---|---|---|
| Flat Dumbbell Press (speed) | 6 | 3 (≈65–70%) |
| Incline Dumbbell Press | 3 | 8–12 |
| Hammer Strength Chest Press | 3 | 12–15 |
| Incline Cable Fly | 2 | 15–20 |
| Preacher Curl | 3 | 8–12 |
| Concentration Curl | 2 | 12–15 |
| Seated Triceps Extension | 3 | 8–12 |
| Cable Pushdown | 2 | 12–15 |
The speed work, explained
The thing people skip or misunderstand is the 6 sets of 3 that open each hypertrophy day. It's not a warm-up and it's not failure work — it's explosive speed work at ~65–70% of your power-day weight, moving a submaximal bar as fast as you can. The point is to rehearse the heavy compound with perfect, fast technique while the muscle is fresh, then chase volume afterward. Keep it crisp; if the bar's grinding, the weight's too heavy for the job.
How to progress
Increase the weight when you hit the top of the prescribed range. On the hypertrophy days, the speed work is its own kind of progress — it builds bar speed and technique on the exact lift you trained heavy, so the two halves of the week feed each other. Set your power-day starting loads off a recent hard set rather than a guess — you can estimate your max without testing one.
PHUL vs PHAT
Same power-hypertrophy idea, different commitment. PHUL does it in four days and is simpler — the cleaner pick if time or recovery is tight. PHAT runs five days with two power days and three hypertrophy days, carries more volume, and demands more recovery. PHUL is where you build the base; PHAT is what you step up to when four days no longer feels like enough.
Common questions
Who created PHAT?
Dr. Layne Norton — a natural pro bodybuilder, champion powerlifter, and PhD in nutritional sciences. PHAT stands for Power Hypertrophy Adaptive Training.
PHUL vs PHAT — what's the difference?
PHUL is 4 days and simpler; PHAT is 5 days with two power days and three hypertrophy days, more volume, and is more advanced.
Is PHAT good for beginners?
No — it's intermediate-to-advanced, best after 1–2+ years of consistent training, because of the high volume and frequency.
Can I run PHAT on a cut?
It's built as a muscle-building program and is demanding to recover from, so it's not ideal in a deficit. It's possible if sleep, protein, and deloads are dialled in.
Before week one, set honest working weights for the power-day compounds — run a recent set through the 1RM calculator, and the speed work will key off those numbers too.