Layne Norton's PHAT Routine

[Stitches]

I highly recommend this workout. I would paste it but it's easy to find by Googling "Layne Norton PHAT Workout" and I don't want to make this post a huge load of paste and clutter. But its basically a split that has Power days and Hypertrophy days. With power days focusing on building strength (heavy weight, low reps) and hypertrophy days focused on higher reps and building mass.

I've done this split twice and each time I see great gains mass and strength wise! It's also very "fun" and includes some exercises that aren't very commonly done in the gym.

So anyone looking for a workout program, check this one out!

[shaun]

I highly recommend this workout. I would paste it but it's easy to find by Googling "Layne Norton PHAT Workout" and I don't want to make this post a huge load of paste and clutter. But its basically a split that has Power days and Hypertrophy days. With power days focusing on building strength (heavy weight, low reps) and hypertrophy days focused on higher reps and building mass.

I've done this split twice and each time I see great gains mass and strength wise! It's also very "fun" and includes some exercises that aren't very commonly done in the gym.

So anyone looking for a workout program, check this one out!

I respect Layne Norton, he is a good natural bodybuilder. I like the idea of heavy days and light days, the body needs time to recuperate from heavy loads. However, I'm not keen on training 5 x per week, I currently train 3 x per week and that suits me.

[Stefano13]

Yeah I've done it - absolutely knackering routine - I stupidly started doing all the exercises at once not easing into it. Pretty sure I didn't eat enough calories throughout the whole routine. My advice would be to do it - focus on the compound movements and hit your macros and calories hard - because if you don't it's not worth it.

[Stitches]

Well maybe I should of added its for intermediate to advanced weight lifters. If you are new or just starting out, then a 3 day split filled with compounds is the way to go. I used the split while bulking and from 3 years of working out, and having used maybe 15 different splits, I can confidently state that I saw the most gains on this one. Does it knacker you out? Yes! Which is why I think it is a great split. It gives your body and muscles a nice "shock" from the usual routines out there.

[Jazi]

Yeah I'm on this as well. The principle is key. I've altered it a little bit because that much volume doesn't work well with me, but I've still kept like 90% of it the same. I just skip the last 1-2 accessories on power days usually.

[shaun]

Yeah I've done it - absolutely knackering routine - I stupidly started doing all the exercises at once not easing into it. Pretty sure I didn't eat enough calories throughout the whole routine. My advice would be to do it - focus on the compound movements and hit your macros and calories hard - because if you don't it's not worth it.

Layne did mention the overtraining issue when he revealed the PHAT Routine. The volume involved and the training frequency must require A LOT of calories. So what were your gains on the routine?

[Stefano13]

Yeah I've done it - absolutely knackering routine - I stupidly started doing all the exercises at once not easing into it. Pretty sure I didn't eat enough calories throughout the whole routine. My advice would be to do it - focus on the compound movements and hit your macros and calories hard - because if you don't it's not worth it.

Layne did mention the overtraining issue when he revealed the PHAT Routine. The volume involved and the training frequency must require A LOT of calories. So what were your gains on the routine?

Been on it for 4 weeks:
Squats from 195x5 to 255x5
Bench from 145x3 to 155x5
Deads from 225x3 to 275x6
Vertical from 27 to 29
Every other lift has gone up and my abs are actually more cut then when I started. This the gain in terms of clean mass.

[shaun]

Yeah I've done it - absolutely knackering routine - I stupidly started doing all the exercises at once not easing into it. Pretty sure I didn't eat enough calories throughout the whole routine. My advice would be to do it - focus on the compound movements and hit your macros and calories hard - because if you don't it's not worth it.

Layne did mention the overtraining issue when he revealed the PHAT Routine. The volume involved and the training frequency must require A LOT of calories. So what were your gains on the routine?

Been on it for 4 weeks:
Squats from 195x5 to 255x5
Bench from 145x3 to 155x5
Deads from 225x3 to 275x6
Vertical from 27 to 29
Every other lift has gone up and my abs are actually more cut then when I started. This the gain in terms of clean mass.

Impressive strength increases. Do you think you have gained mass and lost fat? Or have you lost fat because you were not eating enough? I think strength increases and leaning out is excellent, it's usually a good sign, you have probably improved your overall body composition.

[Dazoreilly]

I like the look of it but it's too many days in the gym for me. I only like to go 3-4 days a week.

[shaun]

I like the look of it but it's too many days in the gym for me. I only like to go 3-4 days a week.

I'm the same, I currently train 3 times a week and that suits me. I used to train 4 times a week, I wouldn't like to train any more than that. 5-6 sessions a week is good if you are at the higher end of the genetic pool, a true mesomorph, but the rest of us with average genetics should not train so often.