PHAT
Two power days and three hypertrophy days combine low-repetition lifting, speed practice and accessory volume. This demanding five-day split is for lifters already accustomed to frequent training.
Overview
High training volume or frequency: for experienced lifters already tolerating comparable workloads. Reduce accessory work if needed and do not sacrifice recovery to complete the calendar.
Start at the lower end of each repetition range. When every set reaches the upper target with controlled technique, increase by the smallest available load and return to the lower target. Speed sets use 65–70% of the load used for 3–5 repetitions earlier in the week, not 65–70% of a one-repetition maximum. Keep these repetitions fast and controlled. Avoid failure during the first 2–4 weeks and consider a recovery deload when fatigue accumulates.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 2 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 3 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 4 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 5 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 6 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 7 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Week 8 · Later weeks
Upper-body power
8 exercises · 85 min
- Barbell row · 3 sets · 3–5 reps
- Pull-up · 2 sets · 6–10 reps
- Chin-up · 2 sets · 6–10 reps
- Dumbbell bench press · 3 sets · 3–5 reps
Lower-body power
7 exercises · 75 min
- Barbell squat · 3 sets · 3–5 reps
- Hack squat · 2 sets · 6–10 reps
- Leg extension · 2 sets · 6–10 reps
- Romanian deadlift · 3 sets · 5–8 reps
Back and shoulders
8 exercises · 85 min
- Barbell row · 6 sets · 3 reps · 65%
- Chin-up · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Chest-supported row · 2 sets · 12–15 reps
Lower-body hypertrophy
9 exercises · 90 min
- Barbell squat · 6 sets · 3 reps · 65%
- Hack squat · 3 sets · 8–12 reps
- Leg press · 2 sets · 12–15 reps
- Leg extension · 3 sets · 15–20 reps
Chest and arms
10 exercises · 90 min
- Dumbbell bench press · 6 sets · 3 reps · 65%
- Incline dumbbell press · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 12–15 reps
- Incline cable fly · 2 sets · 15–20 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. Exercise alternatives and progression remain editable. The source's rack chins use chin-ups here; donkey calf raises use standing raises; stiff-leg deadlifts use Romanian deadlifts. Machine and arm variants use equivalent catalog movements. Speed work starts at the lower 65% prescription.