PHAT Workout Guide

Instructions: Enter your 5 Rep Max estimates and speed percentage you want for hypertropy days
Remember: the weight you use is up to you for certain exercises, some are pre-populated, but you
You may also print off this sheet and simply write in the weight you use for each exercise.
This spreadsheet was created for Physiqz users, and is not affiliated with Layne Norton.
H3- Day 1 PHAT Training: Power—Upper Body
EXERCISE Type Reps
Bent Over Row, or Pendlay Rows Pulling Power 3 to 5
Weighted Pull-up Assistance Pulling 6 to 10
Rack Chins Auxiliary Pulling 6 to 10
Flat dumbbell presses Pressing Power 3 to 5
Weighted Dips Assistance Press 6 to 10
Seated DB Shoulder Press Assistance Press 6 to 10
Cambered Bar Curls Auxiliary Curling 6 to 10
Skull Crusher Auxiliary Extension 6 to 10

H3- Day 2: Power—Lower Body

EXERCISE Type Reps
Squats Pressing Power 3 to 5
Hack Squats or Leg Press Assistance Press 6 to 10
Leg Extensions Assistance Extension 6 to 10
Romanian Or Stiff Leg Deadlift Assistance Pulling 5 to 8
Lying Leg Curls or Glute/Ham Raises Assistance Pulling 6 to 10
Standing Calf Raises Auxiliary Calf 6 to 10
Seated Calf Raise Auxiliary Calf 6 to 10

H3-Day 4: PHAT Program Hypertrophy—Back and Shoulder

EXERCISE Type Reps
Bent Over Or Pendlay Rows (speed) Volume 8 to 10
Rack Chins Hypertrophy Pulling 8 to 12
Seated Cable Row Hypertrophy Pulling 8 to 12
DB Shrug (Or braced shrugs) Hypertrophy Pulling 12 to 15
Close Grip Pulldown Hypertrophy Pulling 15 to 20
Seated DB Presses Hypertrophy Shoulder 8 to 12
Upright Rows Hypertrophy Shoulder 12 to 15
Side Lateral DB Raises Hypertrophy Shoulder 12 to 20

H3-Day 5: Hypertrophy—Lower Body

 EXERCISE Type Reps
Squat Volume 8 to 10
Lunges or Hack Squats Hypertrophy Press 8 to 12
Leg Presses Hypertrophy Press 12 to 15
Leg Extensions Hypertrophy Extension 15 to 20
Romanian Deadlifts Hypertophy Pulling 8 to 12
Lying Leg Curls Hypertrophy Curling 12 to 15
Seated Leg Curls Hypertrophy Curling 15 to 20
Standing or Donkey Calf Raises Hypertrophy Calf 10 to 15
Seated Calf Raises Hypertrophy Calf 15 to 20

H3-Day 6: Hypertrophy—Chest and Arms

EXERCISE Type Reps
Flat DB Press Volume 8 to 10
Incline DB Press Hypertrophy Press 8 to 12
Hammer Strength Chest Press Hypertrophy Press 12 to 15
Incline Cable Fly Hypertrophy Fly 15 to 20
Cambered Bar Preacher Curls Hypertrophy Curl 8 to 12
DB Concentration Curls Hypertrophy Curl 12 to 15
Spider Curls (Brace with Incline) Hypertrophy Curl 15 to 20
Seated Triceps Extension (Chambered) Hypertrophy Extension 8 to 12
Cable PressDowns Hypertrophy Extension 12 to 15
Cable Kickback Hypertrophy Extension 15 to 20

Note: Perform the overload week after 2-3 weeks of this workout. But on your overload we

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nt for hypertropy days in the highlighted cells each week.
pre-populated, but you may change or modify this sheet.
each exercise.
ne Norton.
Upper Body
Sets Weight Enter Your 5 Rep Maxes:
3 100 Squat 100
2 Deadlift 100
2 100 Bench Press 100
3 Rows 100
2
3 Enter The percentage for the volume exercises:
3 60.00 Choose between 60 and 85 percent
3

Body
Sets Weight
3 100
2
2
3 100
2
3
2

Back and Shoulder

Sets Weight
4 60
3 100
3
2
2
3
2
3

er Body
 Sets Weight
4 60
3
2
3
3 100
2
2
4
3

and Arms
Sets Weight
4 60
3
3
2
3
2
2
3
2
2

t on your overload week, decrease the reps but double the sets.
volume exercises:
and 85 percent