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PHAT by Layne Norton: Leave A Comment in The Thread If You Find This Useful!

The document outlines the PHAT workout routine created by Layne Norton, which splits training into two power days and two hypertrophy days per week. It provides the template for planning each workout, listing the exercises for each muscle group and how many sets and reps to perform. Instructions are given on how to log workouts by filling in weights and reps for each set in the template provided.

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Clayton Harris
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243 views

PHAT by Layne Norton: Leave A Comment in The Thread If You Find This Useful!

The document outlines the PHAT workout routine created by Layne Norton, which splits training into two power days and two hypertrophy days per week. It provides the template for planning each workout, listing the exercises for each muscle group and how many sets and reps to perform. Instructions are given on how to log workouts by filling in weights and reps for each set in the template provided.

Uploaded by

Clayton Harris
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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PHAT by Layne Norton

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.htm

Template How to Use


Power Day 1 Upper Body - Go to Movement Selection page and type in the exercises you wan
Power Day 2 Lower Body - Duplicate the eg. Week and change the Week # to make more wor
Day 3 Rest - There are spaces for you to fill in the weight and reps for each set
Hypertrophy Day 4 Back and Shoulders
Hypertrophy Day 5 Lower Body
Hypertrophy Day 6 Chest and Arms
Day 7 Rest

Leave a comment in
y-routine-updated-2011.html

e in the exercises you want to do


Week # to make more workout logs
ght and reps for each set

e a comment in the thread if you find this useful!


Movement Selection
Pulling Power Pendlay Row Pulling Speed
Assistance Pull Wtd. Chins Vertical Pull #1
Auxiliary Pull Rack Chins Horizontal Pull #1
Press Power Bench Press BACK Vertical Pull #2
UPPER &
Assistance Press Wtd. Dips DELTS Horizontal Pull #2
Auxiliary Press Dumbbell Press Delt #1
Auxiliary Curl Curls Delt #2
Auxiliary Extension Skullcrushers Delt #3
Pushing Power Squats Pushing Speed
Assistance Press Hack Squats Press #1
Assistance Extension Leg Extensions Press #2
LOWER Assistance Pull SLDL Extension
Assistance Curl/Pull GHR LEGS Pull
Auxiliary Calf Calf Raise Curl #1
Auxiliary Calf Calf Raise Curl #2
Calf #1
Calf #2
Pressing Speed
Press #1
Press #2
Fly
CHEST Curl #1
&
ARMS Curl #2
Curl #3
Extension #1
Extension #2
Extension #3
n
Pendlay Row
Rack Chins
Cable Row
Lat Pulldown
Shrugs
Dumbbell Press
Upright Rows
Lateral Raises
Squats
Hack Squats
Leg Press
Leg Extensions
Romanian DL
Leg Curl
Leg Curl
Calf Raise
Calf Raise
Bench Press
Dumbbell Bench
Machine Press
Cable Flyes
Curl
Curl
Curl
Skullcrushers
Pushdowns
Kickbacks
Week 1
Upper Power Back & Delts
movement sets x reps wt. reps 1 reps 2 reps 3 movement sets x reps wt.
Pendlay Row 3x3-5 100 x x x Pendlay Row 6x3 70
Wtd. Chins 2x6-10 100 x x x Rack Chins 3x8-12 100
Rack Chins 2x6-10 100 x x x Cable Row 3x8-12 100
Bench Press 3x3-5 100 x x x Lat Pulldown 2x8-12 100
Wtd. Dips 2x6-10 100 x x x Shrugs 2x8-12 100
Dumbbell Press 2x6-10 100 x x x Dumbbell Press 3x8-12 100
Curls 3x6-10 100 x x x Upright Rows 2x12-15 100
Skullcrushers 3x6-10 100 x x x Lateral Raises 3x12-20 100

Lower Power Legs


movement sets x reps wt. reps 1 reps 2 reps 3 movement sets x reps wt.
Squats 3x3-5 100 x x x Squats 6x3 70
Hack Squats 2x6-10 100 x x x Hack Squats 3x8-12 100
Leg Extensions 2x6-10 100 x x x Leg Press 3x8-12 100
SLDL 3x5-8 100 x x x Leg Extensions 2x8-12 100
GHR 2x6-10 100 x x x Romanian DL 2x8-12 100
Calf Raise 2x6-10 100 x x x Leg Curl 3x8-12 100
Calf Raise 2x6-10 100 x x x Leg Curl 2x12-15 100
Calf Raise 3x12-20 100
Calf Raise 3x12-20 100

Chest & Arms


movement sets x reps wt.
Bench Press 6x3 70
Dumbbell Bench 3x8-12 100
Machine Press 3x12-15 100
Cable Flyes 2x15-20 100
Curl 3x8-12 100
Curl 2x12-15 100
Curl 2x15-20 100
Skullcrushers 3x8-12 100
Pushdowns 2x12-15 100
Kickbacks 2x15-20 100
reps 1 reps 2 reps 3
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x

reps 1 reps 2 reps 3


x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x

reps 1 reps 2 reps 3


x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x
x x x

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