PHAT for strength and fast muscle build-up
The PHAT training program (Power Hypertrophy Adaptive Training), developed by Layne Norton a pro bodybuilder, stands for mass build-up while increasing strength for heavy power exercises - a mixture of powerlifting and bodybuilding. The idea is simple: The PHAT training system consists of two training days with heavy weights and low rep range as well as three hypertrophy specific training days with a high rep range.
The training principle of PHATThe training sessions with few repetitions and heavy weights will increase your strength. Hypertrophic training sessions with a higher repetition range per set will stimulate muscle growth, giving you the pump. The increase in strength makes it possible to also go higher on weights during high rep days. The result: Faster muscle growth than you would achieve with a regular traing plan.
Another great advantage of PHAT is the delimitation to classic split training plans where muscle groups are often trained only once a week. With PHAT, each muscle is trained twice a week and thus gets an optimal stimulation.
Quick overview of the PHAT training plan
- Goal: Increase muscle strength and muscle strength
- Muscles: Full body training
- Skill level: Intermediate, pros
- Equipment: Yes
- Duration: 8 weeks
- Type: Complete training plan with a total of 40 training days
Training program details
The plan consists of 40 training sessions that should be completed within 8 weeks. This results in 5 training and 2 rest days per week. After completing the 40 training session you can repeat the plan as often as you like. The advantage of PHAT is that because of the different stimulation, your body won't get used to the workouts and reaching a plateau is less likely to happen. With slight variations a training after PHAT can last for a 6 months period without any problems.
Further informations: With this purchase you will unlock the complete workout routine. Next to the workouts you will also unlock descriptions and animations for each exercise.
The Big Mike Alright UG assumes no liability for any injuries whatsoever connected to or resulting from the use of any our exercise programs. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition and to independently determine whether to perform, use or adapt any of the information or content in this app.
This routine includes the following exercises
- Bent Over Row with Barbell
- Pull Ups
- Bench Press
- Barbell Shoulder Press
- Upright Cable Row
- Decline Close Grip Bench to Skull Crusher
- Barbell Squat
- Hack Squat Machine
- Barbell Lunges
- Romanian Dead Lift
- Seated Leg Curl
- Leg Extensions
- Seated Calf Raise using Machine
- Chin Ups
- Seated Cable Rows
- Wide Grip Lat Pull Down
- Dumbbell Shoulder Press
- Barbell Shrugs
- Lateral Dumbbell Raises
- Leg Press
- Lying Leg Curl Machine
- Calf Raises with Band
- Dumbbell Incline Bench Press
- Incline Chest Press
- Incline Cable Fly’s
- Preacher Curl with Barbell
- Concentration Curls with Dumbbell
- Spider Curl with Barbell
- Seated Triceps Press with Dumbbell
- Triceps Pushdown with Cable
- Triceps Kickback with Dumbbell