PHAT
PHAT is a 5-day powerbuilding training approach focused on strength and hypertrophy. Use it as a starting point for organizing and tracking consistent training.
What is the PHAT?
PHAT is a 5-day powerbuilding training approach focused on strength and hypertrophy. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Barbell Bench Press — 3–4×3–5
- Bent-Over Row — 3–4×3–5
- Overhead Press — 3×5–8
- Weighted Pull-Up or Pulldown — 3×6–10
- Curl + Triceps — 2–3×8–12
Keep the first movements relatively heavy and use controlled accessory work.
- Back Squat — 3–4×3–5
- Romanian Deadlift — 3×5–8
- Leg Press — 3×6–10
- Leg Curl — 3×8–12
- Calf Raise — 3×8–15
Power work comes first; avoid turning accessory work into another max-effort session.
- Pull-Up or Pulldown — 3–4×8–12
- Cable or Chest-Supported Row — 3–4×8–12
- Dumbbell Shoulder Press — 3×8–12
- Lateral Raise — 3–4×10–20
- Rear Delt Fly — 3×10–20
Use moderate loads and accumulate quality volume through a full range of motion.
- Front Squat or Hack Squat — 3–4×8–12
- Leg Press — 3×10–15
- Romanian Deadlift — 3×8–12
- Leg Curl — 3×10–15
- Calf Raise — 4×10–20
This session emphasizes higher-rep lower-body volume after the power days.
- Incline Dumbbell Press — 3–4×8–12
- Machine or Cable Press — 3×8–12
- Cable Fly — 3×10–15
- Lateral Raise — 3×10–20
- Curl — 3×8–15
- Triceps Extension — 3×8–15
Prioritize weekly volume and recovery rather than taking every set to failure.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured powerbuilding routine with a clear weekly schedule.
Goal
Strength and hypertrophy
Progression
PHAT combines heavier power work with higher-volume hypertrophy sessions. Progress by adding reps or load while maintaining technique, then manage volume when recovery or performance declines.
Accuracy note
This is a practical PHAT structure summary. Exercise selection and progression can vary by the version and author guidance; use the original PHAT source for exact programming.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about PHAT
How many days per week is the PHAT?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the PHAT for?
People seeking a structured powerbuilding routine with a clear weekly schedule.
Can I track the PHAT in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.