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Layne Norton's PHAT
Bulking
Intermediate
Machine strength
Plan Details
The Layne Norton's PHAT routine by smithers888 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Power Hypertophy uppder lower
Routine detail
Day 1
Power: Upper
Est. 59 min
8 exercises
Pendlay Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
Power: Lower
Est. 53 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 4
Hypertrophy: Back/Shoulders
Est. 65 min
9 exercises
Pendlay Row
6 Sets x 3 Reps
Machine Inverted Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Day 5
Hypertrophy: Lower
Est. 63 min
7 exercises
Barbell Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Day 6
Hypertrophy: Chest/Arms
Est. 72 min
10 exercises
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Spider Curl
2 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
