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    PHAT Workout

    Uploaded by

    Billy
    This document outlines a 7 day power hypertrophy adaptive training routine split into upper body, lower body, and full body days. Each day focuses on either power exercises with low reps and heavy weight or hypertrophy exercises with higher reps. The routine alternates between these two focuses over its 6 training days followed by a rest day, targeting all major muscle groups each week through combinations of compound and isolation exercises.

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    © All Rights Reserved
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    PHAT Workout

    Uploaded by

    Billy
    330 views4 pages
    This document outlines a 7 day power hypertrophy adaptive training routine split into upper body, lower body, and full body days. Each day focuses on either power exercises with low reps and heavy weight or hypertrophy exercises with higher reps. The routine alternates between these two focuses over its 6 training days followed by a rest day, targeting all major muscle groups each week through combinations of compound and isolation exercises.

    Original Description:

    A desciption of the PHAT workout by Lance Norton.

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    This document outlines a 7 day power hypertrophy adaptive training routine split into upper body, lower body, and full body days. Each day focuses on either power exercises with low reps and heavy weight or hypertrophy exercises with higher reps. The routine alternates between these two focuses over its 6 training days followed by a rest day, targeting all major muscle groups each week through combinations of compound and isolation exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    330 views4 pages

    PHAT Workout

    Uploaded by

    Billy
    This document outlines a 7 day power hypertrophy adaptive training routine split into upper body, lower body, and full body days. Each day focuses on either power exercises with low reps and heavy weight or hypertrophy exercises with higher reps. The routine alternates between these two focuses over its 6 training days followed by a rest day, targeting all major muscle groups each week through combinations of compound and isolation exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4
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    The routine outlines a 7 day power hypertrophy adaptive training split, including both power and hypertrophy exercises targeting the major muscle groups each day.

    The routine includes power movements, assistance exercises, auxiliary movements, and hypertrophy exercises such as rows, squats, presses, pulls, extensions and curls using barbells, dumbbells and machines.

    The days are split into upper body power, lower body power, rest, back and shoulders hypertrophy, lower body hypertrophy, chest and arms hypertrophy, with one rest day.

    PowerHypertrophyAdaptiveTrainingRoutine:

    Note: Make sure you warm up thoroughly for all exercises, stretch,
    and use precaution when using heavy weights.

    Day1:UpperBodyPowerDay

    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

    Day2:LowerBodyPowerDay

    Pressing Power Movement: Alternate Squat and Deadlift


    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

    Day3:Rest
    Day4:BackandShouldersHypertrophyDay

    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

    Day5:LowerBodyHypertrophyDay

    Lower Body Power Exercise speed work: Alternate Squat and Deadlift
    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

    Day6:ChestandArmsHypertrophyDay

    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

    Day7:Rest
    Keep in mind this workout would be for someone who is relatively
    adapted to higher frequency and volume, so you may want to cut out
    an assistance/auxiliary exercise on each day to start until your body
    adapts.

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