see full disclosure the phat (power hypertrophy adaptive training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. 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. as this is a lot of accessory volume, weights should be kept light as the body adjusts. 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. 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. for pure aesthetic goals, this is a fine program to run as soon as you are comfortable with the exercises. this is the perfect program for you! created by john sheaffer (aka johnny pain), the greyskull lp (gslp) program is a fantastic 3 day per week routine for novice lifters. 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. for the full scoop, sign up for free over at kizen, but here’s the jist.
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