Bodybuilding Fitness Intermediate Workout Plan

Review of the PHAT Workout + The Workout

Review of the PHAT Workout + The Workout

Are you seeking a workout program combining strength and hypertrophy training to maximize your gains? Look no further than the PHAT (Power Hypertrophy Adaptive Training) workout

This workout program has gained popularity among fitness enthusiasts for its unique structure and ability to promote muscle growth and strength gains. But is the hype justified? 

In this blog post, we’ll dive into the details of the PHAT workout, exploring its pros and cons and providing personal insights and recommendations. 

So grab your protein shake, sit back, and take a closer look at the PHAT workout.

What is the PHAT Workout?

The PHAT (Power Hypertrophy Adaptive Training) workout is a popular and effective workout program that combines strength and hypertrophy training. It’s a 5-day program involving two different workout phases, power, and hypertrophy, alternating throughout the week. 

The power phase focuses on heavy compound lifts with lower reps. In contrast, the hypertrophy phase incorporates higher rep ranges and more isolation exercises to promote muscle growth. 

The program emphasizes progressive overload, meaning you gradually increase the weight and/or reps over time to stimulate muscle growth and strength gains.

The popularity of the PHAT workout can be attributed to its unique structure and effectiveness in promoting both strength and hypertrophy gains. The program provides a variety of exercises and rep ranges, helping to prevent boredom and plateaus. 

Additionally, the emphasis on progressive overload and alternating power and hypertrophy phases can lead to significant muscle growth and strength gains over time. 

However, it’s important to note that the program may not be suitable for beginners or those with specific sport-related goals.

Why Review PHAT?

With all the different available training plans constantly popping up, I think it is valuable to hear from those who have tried them. PHAT has been around for some time and is still one of the best workouts I have tried that wasn’t built specifically for me. If you have yet to try it, I highly recommend it.

Overview of the PHAT Workout

Although it was mentioned above, here is some more information about the workout structure and phases:

The PHAT workout is a 5-day program that incorporates two different workout phases: power and hypertrophy. The workout structure alternates between these two phases throughout the week, providing variety and promoting muscle growth and strength gains.

The power phase focuses on heavy compound lifts with lower reps and higher weight. This phase aims to build strength by challenging the body with heavy weights. The power phase consists of two training days, typically Monday and Thursday. The workouts include squats, deadlifts, bench presses, overhead presses, and rows.

Conversely, the hypertrophy phase emphasizes muscle growth through higher rep ranges and more isolation exercises. This phase aims to stimulate muscle growth and create more definition. The hypertrophy phase consists of three training days, typically on Tuesday, Wednesday, and Friday. The workouts include exercises like bicep curls, tricep extensions, leg curls, calf raises, lateral raises, and flyes.

Training Principles and Goals

The PHAT workout is based on several training principles and goals to promote muscle growth and strength gains.

One of the primary goals of the PHAT workout is to emphasize both power and hypertrophy training. The program challenges the body with heavy weights and high volume by alternating between the two phases, promoting muscle growth and strength gains.

Another fundamental principle of the PHAT training routine is progressive overload. This involves gradually increasing the weight and/or reps to challenge the muscles and stimulate growth.

The program also emphasizes the importance of variety in exercises and rep ranges. The PHAT workout ensures that all muscle groups are targeted and challenged by incorporating a mix of compound and isolation exercises.

Finally, the program places a strong emphasis on proper nutrition and recovery. Adequate rest and recovery are essential for muscle growth and strength gains. Therefore, the program encourages individuals to prioritize sleep, hydration, and nutrition to support their fitness goals.

Pros of the PHAT Workout

The PHAT workout is a fitness powerhouse boasting several pros for those looking to make significant gains in strength and muscle mass. Here are just a few of the benefits:

Maximizes Muscle Growth

By incorporating both power and hypertrophy training, the PHAT workout challenges the muscles in various ways, promoting significant muscle growth.

Promotes Strength Gains

The heavy lifting in the power phase of the program is designed to build strength, making the PHAT workout an excellent option for individuals looking to improve their overall strength.


The program’s alternating power and hypertrophy phases and its mix of compound and isolation exercises provide variety that helps prevent boredom and plateauing.


The program’s flexible exercise selection allows individuals to tailor the workouts to their specific bodies and goals.

Progressive Overload

The emphasis on progressive overload helps individuals continue to challenge their muscles and make gains over time.

Overall, the PHAT workout is an excellent option for trained individuals looking to make significant gains in both strength and muscle mass. With its variety, flexibility, and emphasis on progressive overload, the PHAT workout will surely challenge and push you to achieve your fitness goals.

Cons of the PHAT Workout

While the PHAT workout has many benefits, there are also some potential drawbacks to consider. Here are a few cons of the program:

Not for Beginners

The PHAT workout is a more advanced program that may not be suitable for beginners. It involves heavy lifting and requires a solid understanding of proper form and technique.

Time Commitment

With five days of training per week, the PHAT workout can be time-consuming for individuals with busy schedules.

Sport-Specific Limitations

While the PHAT workout is excellent for overall strength and muscle growth, there may be better options for individuals with specific sport-related goals, as it doesn’t focus on sport-specific movements.

Potential for Overtraining

With its high volume and emphasis on progressive overload, there is a potential for individuals to overtrain and not allow their muscles enough time to recover.

Ultimately, the program’s suitability depends on an individual’s goals, fitness level, and personal preferences.

Personal Experience and Recommendations

As I mentioned before, I have followed the PHAT program myself. It is one of the most well-rounded programs I have seen for strength and size gains that was not built for me specifically.

I made significant strength and size gains while following the program, although it has been a couple years, so I couldn’t tell you exactly how much of an increase I saw.

The one thing I would say about the program is that it heavily relies on free-weight work. I prefer machines, especially as I have gotten older. If you prefer machines, don’t hesitate to swap out the movements in the workout for similar machine movements.

The people who could benefit the most from PHAT would be intermediate lifters still focused on increasing strength while including some fine-tuning exercises for aesthetics.

Final Thoughts About the PHAT Routine

If you are an intermediate lifter trying to get the most out of a free workout program for strength and muscle mass, try the PHAT program.

You may be surprised by the results you can get!

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