The PHAT 5-Day Split!
The PHAT 5-day Split – now this is an intense routine! It’s also the first modern routine we’ve looked at in the Built From Iron Series, and it’s a brutal routine to be sure – and it’s also a 2-Part article. In Part 1, I will break down the PHAT workout. In Part 2, I will present the routine itself, and cover nutrition as well as supplements. Ready? Then let’s get going!
The PHAT 5 Day Split Routine – A Quick Recap!
| Focus Area | Core Takeaway | Implementation |
| Core Routine | 5-Day Split | Features 2 Power Daysand 3 Hypertrophy days |
| Who’s It For? | Intermediate/Advanced Lifters | Not suited for beginners and older lifters; requires high recovery capacity. |
| Frequency | 2x week per Muscle Group | Proven optimal for building mass and muscle strength. |
| Volume | Even Upper Body/LowerBody Focus – 1-2 hour workouts | High volume workouts – power and pump. |
| Recovery Options | Core program offers 2 rest days | Lifters can extend their training week by adding 1-2 rest days |
| Rep Tempo | Power Days: Explosive up,controlled down Hypertrophy Days: speed work, then normal bodybuilding tempo. | The speed work is one of the things that sets this program apart |
What Is PHAT?
First of all, what does “PHAT” mean? It stands for Power Hypertrophy Adaptive Training. It’s basically a hybrid powerbuilding/bodybuilding routine designed to promote size and strength gains.
What Are The Advantages of PHAT?
1. Frequency
In terms of frequency, you’ll train each muscle group twice per week. This is the ideal amount for the majority of lifters trying to gain muscle and strength, as supported by research. (1)
It allows two recovery days per training week, and you can extend your training week by a day or two if you feel you need more recovery. In fact, as an older lifter, I would suggest that.
2. It Incorporates Two Types Of Training
Of course, lifting progressively heavier weight on the classic compound lifts is a proven way to build strength and size. In fact, some would call this approach the true key to progress. But PHAT also incorporates training for the pump – a bodybuilding staple.
The thing is, this approach hits all 3 mechanisms of muscle growth: mechanical tension, muscle damage and metabolic stress (the pump). This is true as long as you perform at least some eccentric phases of your reps fairly slowly on at least some of your exercises to optimize muscle damage.
An Example PHAT Schedule
This schedule is not carved in stone, meaning it’s really a workout blueprint that can be set up differently to fit your schedule.
- Day 1: Upper Body (Power)
- Day 2: Lower Body (Power)
- Day 3: Rest
- Day 4: Back and Shoulders (Hypertrophy)
- Day 5: Lower Body (Hypertrophy)
- Day 6: Chest and Arms (Hypertrophy)
- Day 7: Rest
The above schedule is very common and the one you typically see online. Here’s another example:
- Day 1: Lower Body (Power)
- Day 2: Upper Body (Power)
- Day 3: Rest
- Day 4: Lower Body (Hypertrophy)
- Day 5: Chest and Arms (Hypertrophy)
- Day 6: Rest
- Day 7: Back and Shoulders (Hypertrophy)
- Day 8: Rest
- Day 9: Rest
- Day 10: Start Over
This schedule is a better fit for older lifters, as well as for recovery in general. One of the keys to progress is the simple fact that you grow when you recover. That principle may be different for those lifters using “aggressive” supplements, but for anyone older and/or natty, it should be carved in big, bold letters on the wall of your gym.
Here’s How The PHAT 5 Day Split Routine Is Set Up
Start Your Training Week With Power!
As noted, you start every week with two power workouts: one upper body and one lower body. In these workouts, you’re tackling compound pushing exercises, pulling exercises, and lower body exercises over two workouts.
For each primary compound exercise for each muscle group (bent rows, bench presses, squats, for example), you will perform 3–5 sets of 3–5 reps. You can rest as long as needed between sets, up to 6 minutes. You really shouldn’t need that long, but you want to take full advantage of your rest periods to regain as much strength as possible for your next set.
After performing your primary compound exercises, you then perform more assistance-style work to help you improve technique and form on those exercises.
Hey! What About Abs?
As you scroll through the workouts, or if you have researched Dr. Layne Norton’s PHAT workout online, you will notice there are no direct ab movements. Why? Because Dr. Norton believes all the other exercises provide sufficient core work. Can you add in ab exercises? For me, I most likely would limit any ab work to 1-2 exercises performed twice a week for 2-3 sets and 12-15 reps. Still, I recommend sticking to the principles of the PHAT program.
Finish Your Week With Hypertrophy!
So, after two Power Days and a rest day (as per the first example schedule above), you move on to three hypertrophy days. Each hypertrophy workout begins with “speed” training using the same compound exercise you worked on your Power Days. For these, you do 6–8 sets of 3 reps at around 65–70% of the weight you used for your power sets.
As noted, you will perform these sets quickly using explosive reps and lifting as fast as possible while maintaining complete control. Let me emphasise this: it is very easy to simply let momentum do the work while you hang out and watch – don’t do that! If you feel the bar is moving too fast and your form is breaking down, slow down!
OK, so after your speed work, the rest of the workout becomes more of a traditional bodybuilding workout: more volume, higher reps, and a typical 1-2 minutes rest between sets.What about going to failure? It’s suggested you stop each set 1–2 reps shy of failure – that point where you can’t complete another rep. Remember, the focus here is lighter weights and chasing the pump.
Frequently Asked Questions (FAQs)
Q: How Long Is A PHAT Workout?
It’s a high volume workout with lengthy rest periods, so I would expect to be in the gym for at least an hour, if not closer to 2 hours.
Q: How Long Should I Stay On The PHAT Program?
Dr. Norton suggests using this program for a minimum of 4 weeks. You can use it as long as you want to. The thing to remember is that you can mix up the exercises and add rest days, all of which help you get the most out of the program. I would keep the core compound exercises and focus on progressive overload.
As far as the other exercises and hypertrophy days, I would feel free to change up the exercises if you feel you are no longer seeing progress. Finally, just extending your training week by adding in 1-2 more recovery days can work wonders.
Q: Is PHAT Too Much Volume For A Natural Lifter?
PHAT is a high volume workout, therefore a natty lifter may find they have to cut sets and/or add recovery days. My first step would be more recovery time. Then, and only then, if it feels like too much volume but you still want to try the program, cut about 10-20% of the work load. Anything more than that, and you won’t be doing the program justice.
The Bottom Line – Should You Use This Split?
As noted, the PHAT workout is best suited to intermediate and advanced lifters who have at least 1–2 years of consistent training experience. Lifters doing this program need to be eating enough quality calories to support intense training. In addition you need to have the available time and energy to train 1-2 hours five days per week.
Beginners and older lifters won’t get good results using the PHAT workout routine. If you’re a newbie, do NOT make the mistake of thinking you need more and more volume! That just leads to you burning out. This is a routine you can grow into, your focus right now is working the compound exercises, perfecting form and technique, and using progressive overload.
Summary
In Part 1 of the PHAT 5-Day Split in our Built From Iron Series, I’ve given you the basics of this program, answered basic questions and determined who should use this split. In Part 2, I will give you the complete routine along with nutrition and supplement tips – the next thing you need to do is stop by illpumpyouup.com and check it out – then head over to Part 2!
References:
- McLester, J. R., Bishop, E., & Guilliams, M. E. (2000). Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects. The Journal of Strength & Conditioning Research, 14(3), 273–281
By Jim Brewster