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All workout plans

PHAT Power & Hypertrophy

Muscle buildingAdvanced

Power Hypertrophy Adaptive Training: two heavy days in the three-to-five range, then three size days that train each half again lighter.

At a glance

Frequency
5× a week
Split
Hybrid
Session length
Up to 70 min
Weekly volume
≈101 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableEZ barSled

Where the week's sets go

  • Legs36 sets · 36%
  • Arms18 sets · 18%
  • Chest17 sets · 17%
  • Back17 sets · 17%
  • Shoulders13 sets · 13%

A week on this plan

  1. Sunrest day
  2. MonUpper Power
  3. TueLower Power
  4. WedBack & Shoulders
  5. ThuLower Hypertrophy
  6. FriChest & Arms
  7. Satrest day

Rest days can move — keep the order.

Start this plan

The whole plan lands in Train as your current plan, every session as it is written here and on the days shown above. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 5

Upper Power

Heavy push and pull · 7 exercises · Up to 72 min

    • Barbell bent over rowUpper back · Barbell4× 3–5 reps3 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 6–10 reps2 min rest
    • Barbell bench pressChest · Barbell4× 3–5 reps3 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 6–10 reps2 min rest
    • Barbell seated overhead pressFront delts · Barbell3× 6–10 reps3 min rest

  • Superset a · Run these back to back, and rest after the last one.

    • Barbell curlBiceps · Barbell3× 6–10 reps1 min 30 s rest
    • Barbell close-grip bench pressTriceps · Barbell3× 6–10 reps3 min rest

Workout 2 of 5

Lower Power

Heavy squat and pull · 5 exercises · Up to 54 min

    • Barbell full squatQuads · Barbell4× 3–5 reps3 min rest
    • Sled 45° leg pressQuads · Sled3× 6–10 reps2 min rest
    • Barbell romanian deadliftGlutes · Barbell4× 5–8 reps3 min rest
    • Lever lying leg curlHamstrings · Machine3× 6–10 reps1 min 30 s rest
    • Lever standing calf raiseCalves · Machine4× 8–12 reps1 min 30 s rest

Workout 3 of 5

Back & Shoulders

Back and delts, for size · 6 exercises · Up to 52 min

    • Lever t bar rowUpper back · Machine4× 8–12 reps2 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 10–14 reps2 min rest
    • Dumbbell one arm bent-over rowUpper back · Dumbbell3× 10–14 reps2 min rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps2 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min 30 s rest
    • Cable face pullRear delts · Cable3× 12–15 reps1 min 30 s rest

Workout 4 of 5

Lower Hypertrophy

Legs, for size · 5 exercises · Up to 48 min

    • Barbell front squatQuads · Barbell4× 8–12 reps3 min rest
    • Sled 45° leg pressQuads · Sled3× 12–15 reps2 min rest
    • Lever leg extensionQuads · Machine3× 15–20 reps1 min 30 s rest
    • Lever seated leg curlHamstrings · Machine4× 10–14 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine4× 12–20 reps1 min 30 s rest

Workout 5 of 5

Chest & Arms

Chest and arms, for size · 7 exercises · Up to 46 min

    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps2 min rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min 30 s rest
    • Chest dipChest · Bodyweight3× 10–14 reps2 min rest

  • Superset a · Run these back to back, and rest after the last one.

    • Ez barbell curlBiceps · EZ bar3× 10–14 reps1 min 30 s rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 10–14 reps1 min 30 s rest

  • Superset b · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 12–15 reps1 min 30 s rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 12–15 reps1 min 30 s rest

How to progress

The power days carry the weight and the hypertrophy days carry the volume, so add load on the first two and reps on the last three. Five hard sessions only works if the light days stay light.

Start this plan

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