PHAT
Workout Guide, Calculator, and Progress Tracker

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. Source

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My Maxes

Gender

Weight

Units

Training days (5+)

Workout length

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If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.

Low bar squat

Romanian deadlift

Bent over row

Stiff-legged deadlift

Barbell hack squat

Upright row

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PHAT Workout Guide, Calculator, and Progress Tracker

PHAT
Workout Guide, Calculator, and Progress Tracker