PHAT
Power Hypertrophy Adaptive Training by Dr. Layne Norton. Two power days (3–5 reps) for strength, three hypertrophy days (8–15 reps) for size. Each hypertrophy day starts with 6×3 speed sets on the corresponding compound at 65% — a defining feature of the program.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
PHAT — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Upper Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 3×3–5 | 2:30 |
| Pull Up (Weighted) | 2×6–10 | 2:30 |
| Chin Up | 2×6–10 | 2:30 |
| Bench Press (Dumbbell) | 3×3–5 | 2:30 |
| Triceps Dip (Weighted) | 2×6–10 | 2:30 |
| Overhead Press (Dumbbell) | 3×6–10 | 2:30 |
| Bicep Curl (Barbell) | 3×6–10 | 2:30 |
| Skullcrusher (Barbell) | 3×6–10 | 2:30 |
Lower Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×3–5 | 2:30 |
| Hack Squat (Machine) | 2×6–10 | 2:30 |
| Leg Extension (Machine) | 2×6–10 | 2:30 |
| Romanian Deadlift (Barbell) | 3×5–8 | 2:30 |
| Lying Leg Curl (Machine) | 2×6–10 | 2:30 |
| Standing Calf Raise | 3×6–10 | 2:30 |
| Seated Calf Raise | 2×6–10 | 2:30 |
Back & Shoulders Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pendlay Row (Barbell) | 6×3 @ 65% | 1:30 |
| Chin Up | 3×8–12 | 2:30 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 2:30 |
| Dumbbell Row | 2×12–15 | 2:30 |
| Lat Pulldown (Cable) | 2×15–20 | 2:30 |
| Overhead Press (Dumbbell) | 3×8–12 | 2:30 |
| Upright Row (Barbell) | 2×12–15 | 2:30 |
| Lateral Raise (Dumbbell) | 3×12–20 | 2:30 |
Lower Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 6×3 @ 65% | 1:30 |
| Hack Squat (Machine) | 3×8–12 | 2:30 |
| Leg Press (Machine) | 2×12–15 | 2:30 |
| Leg Extension (Machine) | 3×15–20 | 2:30 |
| Romanian Deadlift (Barbell) | 3×8–12 | 2:30 |
| Lying Leg Curl (Machine) | 2×12–15 | 2:30 |
| Seated Leg Curl (Machine) | 2×15–20 | 2:30 |
| Standing Calf Raise | 4×10–15 | 2:30 |
| Seated Calf Raise | 3×15–20 | 2:30 |
Chest & Arms Hypertrophy
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Dumbbell) | 6×3 @ 65% | 1:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 2:30 |
| Chest Press (Machine) | 3×12–15 | 2:30 |
| Cable Fly Crossovers | 2×15–20 | 2:30 |
| Preacher Curl (Barbell) | 3×8–12 | 2:30 |
| Concentration Curl | 2×12–15 | 2:30 |
| Spider Curl (Dumbbell) | 2×15–20 | 2:30 |
| Skullcrusher (Barbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 2×12–15 | 2:30 |
| Triceps Kickback (Cable) | 2×15–20 | 2:30 |
Source: PHAT — Dr. Layne Norton
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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