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PHAT by Layne Norton

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-ro

Template
PowerDay
PowerDay

Day
HypertrophyDay
HypertrophyDay
HypertrophyDay
Day

1 Upper Body
2 Lower Body
3 Rest
4 Back and Shoulders
5 Lower Body
6 Chest and Arms
7 Rest

How to Use

- Go to Movement Selection page and type in the


- Duplicate the eg. Week and change the Week #
- There are spaces for you to fill in the weight and

Leave a co

ull-powerhypertrophy-routine-updated-2011.html

page and type in the exercises you want to do


d change the Week # to make more workout logs
o fill in the weight and reps for each set

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

this useful!

Movement Selection
Pulling Power
Assistance Pull
Auxiliary Pull
Press Power
UPPER
Assistance Press
Auxiliary Press
Auxiliary Curl
Auxiliary Extension
Pushing Power
Assistance Press
ssistance Extension
Assistance Pull
LOWER
Assistance Curl/Pull
Auxiliary Calf
Auxiliary Calf

Pendlay Row
Wtd. Chins
Rack Chins
Bench Press
Wtd. Dips
Dumbbell Press
Curls
Skullcrushers
Squats
Hack Squats
Leg Extensions
SLDL
GHR
Calf Raise
Calf Raise

BACK
&
DELTS

Pulling Speed
Vertical Pull #1
Horizontal Pull #1
Vertical Pull #2
Horizontal Pull #2

Pushing Speed

Extension
LEGS

Pressing Speed

CHEST
&
ARMS
Extension #1
Extension #2
Extension #3

ction
Pulling Speed
Pendlay Row
Vertical Pull #1
Rack Chins
Horizontal Pull #1
Cable Row
Vertical Pull #2
Lat Pulldown
Horizontal Pull #2
Shrugs
Delt #1 Dumbbell Press
Delt #2
Upright Rows
Delt #3
Lateral Raises
Pushing Speed
Squats
Press #1
Hack Squats
Press #2
Leg Press
Extension Leg Extensions
Pull
Romanian DL
Curl #1
Leg Curl
Curl #2
Leg Curl
Calf #1
Calf Raise
Calf #2
Calf Raise
Pressing Speed
Bench Press
Press #1 Dumbbell Bench
Press #2 Machine Press
Fly
Cable Flyes
Curl #1
Curl
Curl #2
Curl
Curl #3
Curl
Extension #1
Skullcrushers
Extension #2
Pushdowns
Extension #3
Kickbacks

Week 1
Upper Power
movement

Pendlay Row
Wtd. Chins
Rack Chins
Bench Press
Wtd. Dips
Dumbbell Press
Curls
Skullcrushers

Back & Delts

sets x reps

wt.

3x3-5

100
100
100
100
100
100
100
100

2x6-10
2x6-10
3x3-5
2x6-10
2x6-10
3x6-10
3x6-10

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

Lower Power
movement

Squats
Hack Squats
Leg Extensions
SLDL
GHR
Calf Raise
Calf Raise

wt.

3x3-5

100
100
100
100
100
100
100

2x6-10
3x5-8
2x6-10
2x6-10
2x6-10

Pendlay Row
Rack Chins
Cable Row
Lat Pulldown
Shrugs
Dumbbell Press
Upright Rows
Lateral Raises

Legs

sets x reps

2x6-10

movement

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

movement

Squats
Hack Squats
Leg Press
Leg Extensions
Romanian DL
Leg Curl
Leg Curl
Calf Raise
Calf Raise

Chest & Arms


movement

Bench Press
Dumbbell Bench
Machine Press
Cable Flyes
Curl
Curl
Curl
Skullcrushers
Pushdowns
Kickbacks

Back & Delts


sets x reps

wt.

reps 1

reps 2

reps 3

3x6-8

3x12-20

70
100
100
100
100
100
100
100

x
x
x
x
x
x
x
x

x
x
x
x
x
x
x
x

x
x
x
x
x
x
x
x

sets x reps

wt.

reps 1

reps 2

reps 3

3x6-8

70
100
100
100
100
100
100
100
100

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

sets x reps

wt.

reps 1

reps 2

reps 3

3x6-8

70
100
100
100
100
100
100
100
100
100

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

3x8-12
3x8-12
2x8-12
2x8-12
3x8-12
2x12-15

3x8-12
3x8-12
2x8-12
2x8-12
3x8-12
2x12-15
3x12-20
3x12-20

Chest & Arms


3x8-12
3x12-15
2x15-20
3x8-12
2x12-15
2x15-20
3x8-12
2x12-15
2x15-20