Now that we got that out of the way. Dumbbell Incline Bench Press . A 3 day split does this perfectly and it’s extremely easy and convenient to follow. If you’ve been struggling to make consistent progress in the gym you need to check out Dr. Layne Norton’s, PHAT workout program. The first two power days of your training week are developed for building power and strength. bench press and overhead press), pull (e.g. In this workout, exercises are divided into 5 to 6 exercises per day which will target your every muscle effectively. They focus on only the physique when strength should be the foundation of your training. A 4 day program. Day 1 – Upper Body (Strength) Set 1 Set 2 Set 3 Set 4 Bent Over Rows (3 x 3-5) Rock Hard Fitness 1,624 views. First, do the heavy presses, then alternate shoulder raises and flyes with triceps workouts. Can also be run as a 3 day routine. Be smart, take recovery and listen to your body. Disclaimer: Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The “30 Day Flat to Phat Gym Booty Guide” is HERE! This guide includes: • Full access to a private Instagram page @30dayflattophat where the guide is all there for your convenience • Days 1-30 listed out • Video explanations of every workout • An optional … Medical Disclaimer. 5:16. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training. However, I liked the amount of volume that PHAT offered but the 5 day split is hard to do given my schedule at the moment. Powerbuilding workout programs are nothing new in the world of strength sports. Not only will this program enable you to properly regulate your training progressions, but the science proves its effectiveness. This is the “classic” version of this split. Same as Day 3 except with 65% & 70% of 1RM, respectively. Schedule; To increase the weight you can switch to 6 sets of 2 reps with higher weight. The body parts trained are grouped together as a whole opposed to the old-school and more conventional style of dividing training days into muscle groups such as back/bi's, chest/tri's, etc. Each workout focuses on upper body or lower body muscle groups. The first two days are split into upper and lower body power days, followed by a day of rest. 3 sets of 8-12 reps The PHAT Workout Routine is 5-day training. Following this workout, you will then switch back to a 3×5 from your original week. (which is far less effective). My personal favorite workout day! These workouts focus on large, compound exercises for lower set counts and moderate rep counts. deadlift and barbell rows), or legs (e.g. This program is a 5 day training split, which emphasises the lower body (4 lower body workouts and 1 upper body workout), suitable for individuals who do not have access to a gym, but do have access to glute bands, a swiss ball and common household items for use as weights. I personally go back and forth between 3 and 4 day split routines. You hit the upper body on Monday, lower body on Tuesday, then take Wednesday off. For example: If you were doing a squat for 2 sets, 12 reps you know that you can do a considerable amount of weight. hack squat or leg press) 3-4x10. What are the different kinds of split workouts? This. Utilize low-impact cardio machines to slow down your heart rate and move into a stretching routine. ... LAYNE NORTONS PHAT PROGRAM DAY 1 UPPER BODY POWER - Duration: 5:16. Everything You Need To Know About The Phat Vs Phul Workout With new methods and sets of workout being brought up every day, here is a detailed analyzed data and study, on what one needs to know regarding the two popular working methods, that is the PHAT and the PHUL methods of workout. We put together this app so that you can follow along and make it easy to maintain and track your goals. Think about it, if you only have to do two sets – you can work really hard for those two sets, rather than 4-5 sets where you would need to save your energy. 2 days focus on power and 3 days focus on hypertrophy. Additional nSuns program spreadsheets are available here, along with an FAQ. Others want to train for strength, which usually calls for less specific splits (e.g. You should be pushing through the last 1-2 reps with a high level of difficulty. Welcome to our workout section! Now that we have a concrete understanding of the workout program in all its features let’s take a look at the training program. The structure of your workout week will look like this: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest and Recovery Day 4: Upper Body Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Rest and Recovery. Many people avoid the use of strength training because they believe themselves to be bodybuilders. 6 sets of 3 reps with 65-70% of normal 3-5 rep max Hypertrophy pulling movement: Rack chins. Research shows that when muscles are optimally stretched during an exercise they can generate more power and stimulate more muscle hypertrophy. A split can often refer to a “bro split” or body part split, which targets specific muscle groups during each training session (e.g. Day 4 - Workout C; Day 5 - Workout D; Day 6 - Off; Day 7 - Off; For major muscle groups we will rotate between heavy and light/moderate work. It was designed by Layne Norton, a famous bodybuilder and powerlifter[2]. Since this workout split is only one week in duration you will need to understand simple methods for progression. PHUL workout program consist of 4 workout days, 2 of its workout days are for pure strength gain and the remaining 2 are for muscle hypertrophy. 4 sets of 10 to 15 repetitions. This will include one day for the upper body, doing compound lifts including the bench press, incline bench press, lat pulldowns, curls and rows at 80-90% your maximum lift for 3 … 7-Day PHAT Workout Routine. Progressive overload works by increasing the overall resistance on the muscle without increasing the total amount of repetitions. People connect to the gym wifi, google any workout and do the first one that pops up in their search – over and over again, without any structure or progressive overload. PHAT Training Overview: Day 1: Upper Body Power Day 2: Lower Body Power Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day 5: Lower Body Hypertrophy Day 6: Chest and Arms Hypertrophy Day 7: Rest. Let’s look at the PHAT program. So much so that we decided to give away my PHAT (Power Hypertrophy Adaptive Training) program free for all BioLayne members, but we’ve also made it free for anyone who signs up for the BioLayne newsletter.Enter your email below and you’ll receive my legendary program as a PDF download. After a rest day, you will have three days in a row of hypertrophy style training. Then there are three days of classic bodybuilding split training. For instance, some people don’t like squatting and deadlifting in the same session, which some full body or PPL programs call for. Bent-Over Rows (3 sets of 3-5 reps) Weighted Pull Ups (4 sets of 6-10 reps) Flat Dumbbell presses (3 sets of 3-5 reps) Weighted Dips (2 sets of 6-10 reps) Back Compound (e.g. The program was specifically designed to hit each muscle 2x a week in both traditional strength methods and bodybuilding hypertrophy rep schemes. Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. The most basic utilizes a method called progressive overload. A 5 day program. Workout length: 60-90 min. 3 sets of 8 to 10 reps. I would not do squats and deadlifts on the same day unless you have been doing PHAT for a long time and you are very adapted to the routine and are able to tolerate it. The PHAT program is structured as a 5/day per week split. But then you're essentially doing PHUL. ... 4-Day-Per-Week Programs! You will train the first two power days of the week, rest, train another three days, followed by one day of rest. Maybe you are struggling to lose weight, or your training has not helped you put on any muscle. Recommended to you based on your activity and what's popular • Feedback Here’s the thing about progressive strength workouts such as the phat workout – they’re progressive. Upper/Lower Split Workout Routine Collections. An example of the PHAT would be: Day 1: Upper body strength training; Day 2: Lower body strength training; Day 3: Rest; Day 4: Hypertrophy Workout … Day 3: Rest Day 4: Back and Shoulders Hypertrophy Day Pulling Power Exercise speed work: Bent over or Pendlay rows. Day 7: Rest How to progress in your PHAT workouts and when to increase weights? PHAT stands for Power Hypertrophy Adaptive Training (Routine). Same as Day 5 except with 65% & 70%, respectively. Before running this routine a good strength base needs to be developed or you’ll end up overtrained very easy. The reason the 3 day split workout is so popular This will allow sufficient time for recovery and growth. 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