PHAT — Power Hypertrophy Adaptive

Layne Norton's 5-day split: 2 power days (heavy, low reps) + 3 hypertrophy days. Advanced lifters only — serious volume.

The source app labels this plan as Advanced and places it in Hypertrophy.

5 training days per week: Upper Power, Lower Power, Back / Shoulders Hyp., Lower Hypertrophy, Chest / Arms Hyp..

• Bench Press
• Pendlay Row
• Overhead Press
• Pull-Up
• Barbell Curl
• Back Squat
• Deadlift
• Leg Press
• Lying Leg Curl
• Lat Pulldown
• Seated Cable Row
• Seated Dumbbell Shoulder Press
• Dumbbell Lateral Raise
• Rear Delt Fly
• Leg Extension
• Romanian Deadlift
• Seated Leg Curl
• Standing Calf Raise

• Upper Power: 70 min, 5 exercises
• Lower Power: 70 min, 4 exercises
• Back / Shoulders Hyp.: 75 min, 6 exercises
• Lower Hypertrophy: 70 min, 6 exercises
• Chest / Arms Hyp.: 75 min, 6 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.