PHAT: Power Hypertrophy Adaptive Training

The PHAT workout routine was developed my Dr. Layne Norton. His goal was to create a routine that would simultaneously build both strength and size by combining multiple techniques into one single routine. What he finally developed was what we know as the PHAT workout.

The PHAT workout does exactly what it intends - it builds both muscle and size and it does it extremely effectively. The idea of the workout is simple - you workout for 5 days per week, and each day it focuses on a different muscle group. These muscle groups will be activated different by either targeting towards strength or size.

On the size days, the reps and sets will be higher so it will result in muscle hypertrophy. On the strength days, the reps and sets will be lower, but the weight will be higher, and this will lead to strength gains.

This routine has became infamous for its almost extreme, high intensity workout due to the very nature of it. The workout is gruesome and not for the faint hearted, but if you can withstand it, it is worth the pain.