Layne Norton, PhD has been around for a hot minute providing all kinds of advice, guidance, and tips when it comes to exercise and nutrition. What I really like about him is that he has no fear when it comes to calling out (bullshit) in the fitness world, especially in the world of nutrition.
When I’m bored, I visit his Insta and look for a post on his most recent target and then I scroll to the comments for entertainment purposes 😂 Yes, everyone is entitled to an opinion however, personal opinions are not scientific facts (nor is twisting scientific facts to fit opinions). But I digress…
Long ago Layne create the “PHAT” (pronounced “fat”) workout; it stands for Power Hypertrophy Adaptive Training. What I like so much about it is that it incorporates two different types of workouts in one week with time enough for 2 days off for rest and recovery.
One type of workout during the week is the “power” workout occurring on 2 consecutive days with an upper body split and a lower body split. The rep counts are on the lower end which encourages higher loads resulting in greater effort and power to execute each move.
The other type of workout is the “hypertrophy“ workout occurring on 3 consecutive days. The first day is a back and shoulders upper body split, the second day is a lower body split, and the third is a chest and arms upper body split. The rep counts tend to be higher which encourages greater muscular endurance.
On either side of the 2/3 day splits are full days off. The variety of both compound and isolation exercises encompass all of the major muscle groups and when combined with its scheduling, an individual can pretty much continue the routine with reduced chances of “plateaus” and sustained progress.
It should be noted that the routine does incorporate a fair number of intermediate to borderline advanced exercises. As such, one should be prepared in terms of core strength and stability, mobility, and flexibility to reduce chances of overtraining, potential injury, and/or poor technique.
So, without further adieu – Layne Norton’s PHAT Workout – a timeless creation! (This is the complete/published routine, exercises in BOLD are omitted from my routine for lack of corresponding equipment.)
SUNDAY – OFF
MONDAY – Upper Body Power Day
- Bent Over/Pendlay Row (back)
- Weighted Pull-up (back)
- Rack Chin-up (back and biceps)
- Flat Dumbbell Press (chest)
- Weighted Dip (triceps)
- Seated Dumbbell Shoulder Press (shoulders)
- Cambered Bar Curl (biceps)
- Skullcrusher (triceps)
TUESDAY – Lower Body Power Day
- Squat (quads, glutes)
- Hack Squat (quads)
- Leg Extension (quads)
- Stiff-Legged Deadlift (hamstrings)
- Lying Leg Curl (hamstrings)
- Standing Calf Raise (calves)
- Seated Calf Raise (calves)
WEDNESDAY – OFF
THURSDAY – Back and Shoulders Hypertrophy Day
- Bent Over/Pendlay Row (back)
- Rack Chin-up (back, biceps)
- Seated Cable Row (back)
- Dumbbell Row or Shrugs (shoulders)
- Close Grip Cable Pulldown (back, shoulders)
- Seated Dumbbell Shoulder Press (shoulders)
- Upright Row (shoulders)
- Dumbbell Lateral Raise (shoulders)
FRIDAY – Lower Body Hypertrophy Day
- Squat (quads, glutes)
- Hack Squat (quads)
- Leg Press (quads)
- Leg Extension (quads)
- Romanian Deadlift (hamstrings, glutes)
- Lying Leg Curl (hamstrings)
- Seated Leg Curl (hamstrings)
- Donkey Calf Raise (calves)
- Seated Calf Raise (calves)
SATURDAY – Chest and Arms Hypertrophy Day
- Flat Dumbbell Press (chest)
- Incline Dumbbell Press (chest)
- Hammer Strength Chest Press (chest)
- Incline Cable Butterfly (chest)
- Cambered Bar Preacher Curl (biceps)
- Dumbbell Concentration Curl (biceps)
- Spider Curl (biceps)
- Seated Cambered Bar Triceps Extension (triceps)
- Cable Pressdown (triceps)
- Cable Kickback (triceps)
It’s definitely a lot so it’s not for the faint hearted! It’s also not a bad idea to reduce to 60-70% of your max weight lifted every 8-12 weeks to promote additional recovery (and maybe even lessen the feeling of monotony?)
I’ve been doing this workout since January of this year and have seen steady upward progress in terms of weight lifted/strength as well as muscular growth/hypertrophy. It should be noted (as always) that in order to derive the maximum possible benefit from this routine, your nutrition also needs to be dialed in!
And that’ll do it! Of course, if you have any questions regarding this routine or want more information regarding sets and reps counts, please reach out!
