PHAT Workout - Power Hypertrophy Adaptive Training

PHAT Stands for Power, Hypertrophy, Adaptive Training. It is the best all around 5 day split workout, hitting every main muscle group.

We put together this app so that you can follow along and make it easy to maintain and track your goals. Here is what you can expect from the PHAT app:

- Track your muscle building progress

- Adjust weights to fit your needs

- Keep pace with our rep timer

- Adjust reps as necessary

- Add additional sets

- HIIT workouts to supplement for losing fat

- View workout history to continue linear progression

- View illustrations for every workout necessary

- Warmup reps

There are multiple forms of the PHAT program but the basic principles are the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training.

Power Days

During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. A good way to make consistent progress is to rotate your power movements every 2-3 weeks.

Hypertrophy Days

On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week.

We think you will really enjoy the PHAT Workout on your bodybuilding journey.