Layne Norton PHAT

Layne Norton PHAT Program Sets 3 2 3 2 2 2

Upper Power

Saturday

Bent Over Rows Weighted Pull-ups Bench Press Incline Press Straight Bar Curls Military Press

Lower Power

Sunday

Squat Front Squat Leg Extensions Deadlifts Leg Curls Calf Raise

Rest

Monday

Back and Shoulders Hypertrophy

Tuesday

Legs Hypertrophy

Wednesday Squats Front Squat Leg Extensions Romanian Deadlifts Leg Curls Calf Raise

High Speed - 6 3 2 3 2 2

Chest Arms Hypertrophy

Thursday

High Speed - 6 3 2 2 3 2 3 2

Rest

Friday

Bent Over Rows Weighted Pull-up Seated Cable Row Dumbell Row Shrugs Military Press Lateral Raises

Bench Press Incline Dumbell Press Incline Flys Cable Cross Overs Preacher Cable Curls Supinating Curls Close Grip Bench Press Tricep Push Downs

3 3 2 3 2 3

High Speed - 6 3 3 2 2 3 2

Target 3-5 6-8 3-5 6-8 6-8 3-5 3-5 6-8 6-8 3-5 6-8 6-8

Week 1 Reps Weight 5, 5, 5 155 6, 6 25 5, 5, 5 185 8, 8 135 8, 8 75 3, 3 115 5, 5, 4 8, 8, 8 8, 8 3, 3, 3 8, 8 8, 8, 8

205 155 135 275 65 225

3-5 8-12 8-12 12-15 8-12 8-12 12-15

5, 5, 5, 5, 5, 5 12, 9, 5 9,9,10 12, 12 10, 10 10, 10, 10 15, 12

95 0 225 60 205 85 10

3-5 12-15 15-20 8-12 15-20 15-20

5, 5, 5, 5, 5, 5 8, 8, 8 15, 15 10, 8, 8 15, 15 20, 20

115 145 70 185 40 185

3-5 8-12 12-15 12-15 8-12 12-15 8-12 12-15

5, 5, 5, 5, 5, 5 8, 5, 5 12, 12 15, 12 12, 9 15, 12 8, 8, 7 12, 12

111 60 20 15 95 20 115 45

Week 2 Reps Weight

Week 3 Reps Weight

Week 4 Reps

Weight

Week 5 Reps Weight

Week 6 Reps Weight