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Layne Norton's 'PHAT' routine

Swervyn-Ervyn said:
So basically I did the main movement on the power day for 6-7 sets of 3-5, then or other things on that day I did 2-3 sets 6-8

Eg squat- 7 sets x5
Leg press 3 sets x 8 reps
Stiff leg deads 2x 8 reps
Leg ext 2x8
Leg curl 2x8

Push power/Bench day
6x 3-5 bench press
4x 3-5 ohp
Inc db 3x 8
3x8 weighted dips

Pull power/ dead day
6x 3-5 deads
3x8 bb row
3x 8 tbar row
3x 8 lat pd

Then my hypertrophy days were a pretty simple lower upper split
Lower-
squats 3x10-12
Hack squat 3x 10-12
Farmers walk 3x fail
Glute/ham raise 3x15
Superset leg curl+ext 2x15
Calf press 3 x15

Upper-
4x12 flat db press
3x12 seated db shoulder press
4x12 rack pulls
3x drop set cable crossover
50 wide grip pull ups (as many sets as needed)
1x15 bro curls
1x 15 skull crush

That's about it, yes my hypertrophy days were a bit Bro-ish but herp derp that's what I was doing at the time
Click to expand...

Much appreciated! Very helpful.. thanks! :)
 
Seems like a retarded way to lay out an upper lower split
Overall the principles are good, you focus around getting stronger then putting in volume. What a surprise!
 
Sorry to bump an old thread. After doing several months on 5x5 and PTC style training, I have now started doing PHAT. For those interested, I have designed an excel spreadsheet of the exercises I do and on which days. I have altered the program so it is only 4 days and have changed stuff around as I don't have some of the leg machines so this is what I am currently doing. (Cable Work means I use my low pulley to strap to my legs to try and do leg curls and such as I have a Force USA rack with low and high pulleys) For GHR I prop my bench next to my safety bar and I put a pillow there for comfort as I wedge my legs under the bar, I face sideways from the front of the rack, it works quite well) Lunges are with dumbells and Bar Calf Raises are with a barbell on my traps - I warn you that after the break on Wednesday, the next workout is quite a pain in the ass, but it is achievable. Ignore the current lifting weight as I have just recovered from a bad rib injury and I am getting back in to it!

Click here to download the file

(wouldn't let me post a zip here for some reason)
 
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