Nishaana
The PHAT Workout program.
The PHAT Workout is a advanced power hypertrophy adaptive program run 5 days a week. Layne Norton's Power Hypertrophy Adaptive Training: two power days plus three hypertrophy days for high frequency and high volume. Demanding, effective, advanced.
Overview
Layne Norton's Power Hypertrophy Adaptive Training: two power days plus three hypertrophy days for high frequency and high volume. Demanding, effective, advanced.
Who it's for: Advanced lifters with the recovery for five intense sessions chasing strength and size.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Progress power days by load and hypertrophy days by volume; deload when performance dips. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the PHAT Workout good for beginners?
The PHAT Workout is a advanced program. Advanced lifters with the recovery for five intense sessions chasing strength and size. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the PHAT Workout?
5 days a week. Layne Norton's Power Hypertrophy Adaptive Training: two power days plus three hypertrophy days for high frequency and high volume. Demanding, effective, advanced.
How do you progress on the PHAT Workout?
Progress power days by load and hypertrophy days by volume; deload when performance dips.
What equipment do I need for the PHAT Workout?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the PHAT Workout before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the PHAT Workout different from the Push Pull Legs?
The PHAT Workout runs 5 days/week aimed at power hypertrophy adaptive, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the PHAT Workout if advanced lifters with the recovery for five intense sessions chasing strength and size; pick the other if that fits your schedule or goal better.
Can I run the PHAT Workout for free?
Yes. You can follow the full PHAT Workout schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the PHAT Workout today.
Follow the full schedule free in your browser — the app handles the progression for you.
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