S Phat
🛑 ALL INFORMATION CLICK HERE 👈🏻👈🏻👈🏻
S Phat
Home » Programs » 4 Week Powerlifting & Strength Programs » PHAT Workout Routine + Program Spreadsheet
Latest Programs
Kaged Muscle Whey Protein Isolate Powder Review
Strongest Fat Burner Supplements
Somatomax Review
15 Week Intermediate Powerlifting Program (2021 Update)
6 Week Patrik Nyman Prilepin Bench Press Program
Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com
Last updated November 30, 2020 Recommended by Lift Vault: Recommended Experience level: Intermediate Weeks: 4 Periodization: Linear Periodization Powerlifting meet prep program: No Program goal: Hypertrophy , Strength Uses RPE: Yes Uses 1RM Percentage(%): Yes As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.
Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.
Each PHAT training session is centered around a major compound movement (squat, bench press, deadlift, dumbbell press). A training week has 5 sessions: 2 power sessions and 3 hypertrophy sessions.
Power training days call for 3 sets of 3 – 5 reps. This weight is up to the lifter, but 70-80% of a movement’s 1RM is probably a good starting point.
Each hypertrophy training day will repeat the primary movement of that week’s power day. For example, the lower hypertrophy day calls for squats, just like the lower power day. The primary difference is that the weight will be lower, 70% of what was squatted earlier in the week, for 6 sets of 3. These should be speed movements, as the weight is light. Rest between sets should be limited to 1-2 minutes. When starting out, stop at 1 to 2 reps short of failure, or else you will very likely burn out and not be able to recover between training sessions.
As this is a lot of accessory volume , weights should be kept light as the body adjusts. Layne recommends deloading every 6 to 12 weeks, with the deload lasting for 1 to 3 weeks at 60-70% of normal weights.
Discuss PHAT with other lifters on the Lift Vault Forum .
PHAT stands for Power Hypertrophy Adaptive Training. The PHAT workout is a strength and hypertrophy program developed by Dr. Layne Norton for athletes looking to make gains in both size and power. This is accomplished through hypertrophy focused training days and power focused training days. It has 5 training sessions per week and lasts for a total of 12 weeks, comprised of four 3 week cycles (2 weeks training, 1 week deload). The frequent deloads are due to the high volume and intensity of the training weeks.
Anyone looking to build strength and muscle mass is welcome to try PHAT, but due to the high volume, high intensity, and wide array of prescribed exercises, it’s hard to recommend this program for beginners. Plus, beginners would make faster progress on a linear progression program like the Candito Linear Program .
Deloading every third week is a waste of time for beginner strength athletes (Permanent Disclaimer About Deloads on Any Program: assuming the athlete is still making gains and is not feeling rundown ). For pure aesthetic goals, this is a fine program to run as soon as you are comfortable with the exercises.
Legion Pulse pre workout is a pre workout supplement known for its simple but strong ingredient profile. Its ingredients include 350 mg of caffeine anhydrous, 8 grams of L-Citrulline Malate, and 300 mg of Alpha GPC among others. Pulse Pre Workout is popular as a…
Greg Nuckols released 28 program variations through his site, Stronger by Science. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. He also co-authors the best monthly round-up of cutting…
Updated June 4, 2020 to help you use the correct starting weight for the program. Created by John Sheaffer (aka Johnny Pain), the GreySkull LP (GSLP) Program is a fantastic 3 day per week routine for novice lifters. By correcting some of the shortcoming of…
Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift. The program can be run as a 4 week or 8…
One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. If you're looking to start lifting and want something that works, this Google spreadsheet is a…
This is a Google spreadsheet for Kizen's free back hypertrophy program. If you want a huge, thick back, you're in the right place. For the full scoop, sign up for free over at Kizen, but here's the jist. Kizen Back Hypertrophy Program Overview 8 week…
Filed Under: 4 Week Programs , Bodybuilding Program , Powerbuilding Program , Programs Tagged With: 4 Week Workout Plan , 5 Day Bodybuilding Program , 5 Day Workout Plan Squat frequency: 2 Bench press frequency: 2 Deadlift frequency: 2 Overhead press frequency: 1
s _ phat ' s Schedule - Twitch
PHAT Workout Program: Routine Tips + Spreadsheet... | Lift Vault
S .F.C. - Phat - Listen on Online Radio Box
Urban Dictionary: PHAT
Phat - S .F.C. free Mp3 download | Music portal Musify
Этот сайт использует cookies . Продолжая работу с сайтом, вы соглашаетесь с нашей политикой использования cookies.
subtitles settings , opens subtitles settings dialog subtitles off , selected
Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque
Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps
Reset restore all settings to the default values Done
Нравится ? Сохраните ее в Избранном
×
Есть свободная минутка?
Предлагаем поиграть в наши пазлы!
Joel Corry Head & Heart (feat. MNEK)
The Righteous Brothers Unchained Melody
Calvin Harris How Deep Is Your Love
Tom Petty & The Heartbreakers Learning to Fly
Charlie Puth We Don’t Talk Anymore (feat. Selena Gomez)
Beginning of dialog window. Escape will cancel and close the window.
Установите бесплатное приложение Online Radio Box для вашего смартфона и слушайте любимые радиостанции онлайн, где бы вы ни находились! Теперь ваше любимое радио у вас в кармане, благодаря нашему удобному приложению.
Авторизация требуется только для хранения ваших персональных установок
Возможно, это временная проблема станции.
