Advanced
PHAT: 5-day workout program
Power Hypertrophy Adaptive Training: two power days, three volume days.
- Frequency
- 5 days / week
- Session
- ~80 min
- Equipment
- Full gym
Who is it for?
Advanced lifters with three or more years of training and five days a week to give.
How is it organised?
Two heavy days build the strength, three hypertrophy days spend it: the volume sessions open with speed work on the same lift you pressed or pulled heavy earlier in the week, then pile on the accessory volume.
How do you progress?
Power days go up in weight, hypertrophy days go up in reps. The speed sets stay at 65-70% of your heavy weight and never go to failure.
The sessions
These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.
Lower power
Back & shoulders
Lower hypertrophy
Chest & arms
Before your next session
How do you track progressive overload? Sets, reps and rest: how do you read a workout?STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features