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Workout of the week #4 Layne Norton's PHAT

Posted by Josh Atwell on


Layne Nortons PHAT (Power Hypertrophy Adaptive Training)

Layne Norton’s workout routine consists of 2 strength training days where you’ll be training with heavy weight and three hypertrophy days for encouraging muscle development. On the hypertrophy days you’ll be using lighter weight, but higher of reps.
The idea is, you lift heavy, low rep high weight, to stimulate strength gains, then you lift lighter weights for higher reps to generate muscle mass. As you get stronger, you’ll be able to use heftier weights for higher reps on your hypertrophy days and be lifting more on strength days.

Who is Layne Norton?

If you haven’t heard of Layne Norton lets explain; Layne Norton is a professional natural bodybuilder, powerlifter, write and holds a PHD? He's a thought leader in the industry and is sought after by many for his expertise
Layne Norton on PHAT “I'm here to say that it doesn't have to be that way. You can have both strength and mass. I've been equally committed to both over the last decade, during which I've competed both as a natural bodybuilder and as a powerlifter. I've even set some world records with my big lifts, while also getting my PhD in nutritional sciences, performing research, and starting my job as a physique coach.”

The routine

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Day 1: Upper Body Strength Day

  • Pulling Power Movement: Bent-over rows 3 sets of 3-5 reps
  • Assistance Pulling movement: Weighted Pull ups 4 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

Day 2: Lower Body Strength Day

  • Pressing Power Movement: Squats 3 sets of 3-5 reps
  • Assistance pressing movement: Leg Presses 2 sets of 6-10 reps
  • Assistance extension movement: Leg extensions 2 sets of 6-10 reps
  • Assistance pulling movement: Stiff Legged Dead-lifts 3 sets of 5-8 reps
  • Assistance pulling/curling movement: 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

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

  • Pulling Power Exercise: Bent-over rows 4 sets of 8-12 reps
  • Hypertrophy pulling movement: Weighted Pull-ups 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 2 sets of 12-15 reps
  • Hypertrophy pulling movement: Close grip pull downs 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

Day 5: Lower Body Hypertrophy Day

  • Lower Body Power Exercise: Squats 4 sets of 8-12 reps
  • Hypertrophy pressing movement: Lunges 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: Stiff Legged dead lifts 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: Standing calf raises 4 sets of 10-15 reps
  • Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

  • Pressing Power Exercise: Flat dumbbell presses 4 sets of 8-12 reps
  • 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 flies 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 2 sets of 15-20 reps
  • Hypertrophy extension exercise: Seated triceps extensions 3 sets of 8-12 reps
  • Hypertrophy extension exercise: Cable press downs with rope 2 sets of 12-15 reps
  • Hypertrophy extension exercise: Cable kickbacks 2 sets of 15-20 reps

Day 7: Rest 

Spreadsheet 

Here's a spreadsheet to help you track you lifts and progression. 

Conclusion

Whether you intend to build size, gain strength or power Layne Norton’s PHAT workout may be the missing piece of the puzzle you require. It’s tried and tested and developed by an industry leader.
References
PH3: Layne Norton's Power And Hypertrophy, Program .., https://www.bodybuilding.com/fun/ph3-layne-norton-power-and-hypertrophy-trainer- (accessed April 03, 2017).

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