TrainingRoutine:ModifiedPHAT

ThefollowingprogramisamodificationofLayneNortonsPHAT(powerhypertrophyadaptive
training)withmoreofafocustowardsimprovingthesquat,thebenchpress,theoverheadpress,and
thedeadlift.Thefirsthalfoftheweek,MondayandWednesday,isgearedtowardsworkinguptomax
effortsetsforthebigpowerliftingmovementswhilethesecondhalfoftheweek,Thursdaythrough
Saturday,ismeanttoactashypertrophyassistanceforthebiglifts.Thesplitisasfollows:

Monday:HeavyPush(Squat,Bench,assistance)
Tuesday:Off
Wednesday:HeavyPull(Deadlift,assistance)
Thursday:Chest/Arms(Benchassistance)
Friday:Legs(Squat/Deadliftassistance)
Saturday:BackandShoulders(OHP,Back/Benchassistance)
Sunday:Off

Heresanexampletemplateofatypicalweekontheprogram:

Monday:Squat/BenchPress+Squat/BenchPressAssistance
Squat:
OptionalAccessories:
Squat:13sets,610reps
PauseSquat:23sets,36reps
FrontSquat:23sets,610reps
LegExtensions:13sets,815reps
BenchPress:
OptionalAccessories:
WeightedDips:25sets,68reps
CGBP(CloseGripBenchPress):25sets,810reps
DumbbellBenchPress:13sets,1012reps
ChestFlye:13sets,1012reps
DeclineSitups:3sets,12reps
Wednesday:Deadlift+Back/LegAssistance
Deadlift:
OptionalAccessories:
Deadlift:3x3at70%1RM
GluteHamRaise:4sets,1012reps
SingleLegDumbbellSLDL:13sets,812repsperleg
PullUps:35sets,812reps

WeightedRow:35sets,812reps
RearDeltMovement:23sets,1015reps
DeclineSitups:3sets,12reps
Thursday:BenchPressAssistance
BenchPress:6sets,46reps
InclineDumbbellBenchPress:5sets,58reps
WeightedDips:35sets,810reps
CloseGripBenchPress:35sets,812reps
BicepCurl:35sets,812reps
LateralRaise:13sets,815reps
Friday:Squat/DeadliftAssistance
Squat:15sets,35reps
DeficitDeadlift:35sets,35reps
PauseSquat:23sets,5reps
WeightedLunge:3sets,12repsperleg
LegExtension:24sets,1015reps
GlutehamRaise:24sets,1012reps
DeclineSitups:3sets,12reps
Saturday:OHP/Assistance+Back/BenchAssistance
OverheadPress:35sets,5reps
OptionalAccessories:
SeatedDumbbellMilitaryPress:35sets,58reps
LateralRaise:24sets,1015reps
FacePulls:24sets,1015reps
CGBP:24sets,1015reps
BarbellRow:35sets,5reps
WeightedChins:35sets,68reps
OptionalAccessories:
PullUps:24sets,610reps
CableRow:24sets,1015reps
LatPulldown:24sets,1015reps
TBarRow:24sets,1015reps