Unlike many other fitness ‘gurus’/’experts’, Layne Norton has real credentials to back up his claims about this workout. After all, he does have a PhD in Nutritional Sciences, and a BS in Biochemistry.
This workout has been extremely helpful for people trying to break plateaus in gaining both strength and muscle. Even Layne Norton struggled himself in bodybuilding competitions because of weak thighs. “I was called ‘chicken legs’ frequently and it was so frustrating… Two years later I won my natural pro card’ – Layne Norton.
Benefits of P.H.A.T
The main principle of this workout is to increase both strength and muscle hand in hand. Most people usually plateau because of a defficiency in strength or muscle: can’t get stronger without building more muscle, or can’t build muscle because not enough strength.
An overview of the workout is as follows (print friendly):
Day 1: Upper Body Power Day
| Exercise | Sets x Reps |
| Pulling Power Movement: Bent over or Pendlay rows | 3 sets x 3-5 reps |
| Assistance Pulling movement: Weighted Pull ups | 2 sets x 6-10 reps |
| Auxiliary Pulling movement: Rack chins | 3 sets x 3-5 reps |
| Pressing Power Movement: Flat dumbbell presses | 3 sets x 3-5 reps |
| Assistance pressing movement: Weighted dips | 2 sets x 6-10 reps |
| Assistance pressing movement: Seated dumbbell shoulder presses | 3 sets x 6-10 reps |
| Auxiliary curling movement: Cambered bar curls | 3 sets x 6-10 reps |
| Auxiliary extension movement: Skull crushers | 3 sets x 6-10 reps |
Day 2: Lower Body Power Day
| Exercise | Sets x Reps |
| Pulling Power Movement: Bent over or Pendlay rows | 3 sets x 3-5 reps |
| Pressing Power Movement: Squats | 3 sets of 3-5 reps |
| Assistance pressing movement: Hack Squats | 2 sets of 6-10 reps |
| Assistance extension movement: Leg extensions | 2 sets of 6-10 reps |
| Assistance pulling movement: Stiff legged deadlifts | 3 sets of 5-8 reps |
| Assistance pulling/curling movement: Glute ham raises or 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
| Exercise | Sets x Reps |
| Pulling Power Exercise speed work: Bent over or Pendlay rows with 65-70% of normal 3-5 rep max | 6 sets of 3 reps |
| Hypertrophy pulling movement: Rack chins | 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 with upper body against an incline bench | 2 sets of 12-15 reps |
| Hypertrophy pulling movement: Close grip pulldowns | 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 | 3 sets of 12-20 reps |
Day 5: Lower Body Hypertrophy Day
| Exercise | Sets x Reps |
| Lower Body Power Exercise speed work: Squats with 65-70% of normal 3-5 rep max | 6 sets of 3 reps |
| Hypertrophy pressing movement: Hack squats | 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: Romanian deadlifts | 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: Donkey 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
| Exercise | Sets x Reps |
| Pressing Power Exercise speed work: Flat dumbbell presses with 65-70% of normal 3-5 rep max | 6 sets of 3 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 flyes | 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 bracing upper body against an incline bench | 2 sets of 15-20 reps |
| Hypertrophy extension exercise: Seated tricep extension with cambered bar | 3 sets of 8-12 reps |
| Hypertrophy extension exercise: Cable pressdowns with rope attachment | 2 sets of 12-15 reps |
| Hypertrophy extension exercise: Cable kickbacks | 2 sets of 15-20 reps |
Day 7: Rest
Music By: Chimaira
Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts. As long as your diet and nutrition is in order, you’re guaranteed to make gains. You can read more about proper post workout nutrition and supplementation here.
This workout routine is relatively new, but it has gained mass popularity due to the results people have achieved on it. Not only is it one of the best strength training workouts out there, it’s also an excellent routine for gaining lean muscle mass as well.