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PHAT

Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.

4.7(645 reviews)
10,234 enrolled
Advanced
Frequency5 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts40

Power + hypertrophy combo

Science-based approach

Maximum strength gains

Optimal muscle growth

Program Details

Training StyleBro Split
DifficultyAdvanced
Weekly Sessions5 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Upper Power

Heavy upper body compound movements

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 5 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 6 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 8 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 5 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 6 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 8 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 8 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 8 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 5 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 8 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 10 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 6 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 8 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 8 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 10 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 3 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 10 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 12 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 15 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 15 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 12 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 15 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 20 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 3 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 12 reps · Rest 60 sec

  3. Leg Press

    2 sets × 15 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 15 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 12 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 15 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 15 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 12 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 15 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 3 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 12 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 15 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 20 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 12 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 15 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 15 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 12 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 15 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 15 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Upper Power

Heavy upper body compound movements (Progressive Week 2)

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 6 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 7 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 9 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 6 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 7 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 9 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 9 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 9 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Progressive Week 2)

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 6 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 9 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 11 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 7 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 9 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 9 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 11 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Progressive Week 2)

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 4 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 11 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 13 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 16 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 16 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 13 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 16 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 21 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Progressive Week 2)

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 4 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 13 reps · Rest 60 sec

  3. Leg Press

    2 sets × 16 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 16 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 13 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 16 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 16 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 13 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 16 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Progressive Week 2)

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 4 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 13 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 16 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 21 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 13 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 16 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 16 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 13 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 16 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 16 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Upper Power

Heavy upper body compound movements (Progressive Week 3)

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 7 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 8 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 10 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 7 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 8 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 10 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 10 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Progressive Week 3)

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 10 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 12 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 8 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 10 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 10 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 12 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Progressive Week 3)

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 5 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 12 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 14 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 17 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 17 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 14 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 17 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 22 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Progressive Week 3)

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 5 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 14 reps · Rest 60 sec

  3. Leg Press

    2 sets × 17 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 17 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 14 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 17 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 17 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 14 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 17 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Progressive Week 3)

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 5 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 14 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 17 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 22 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 17 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 17 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 14 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 17 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 17 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Upper Power

Heavy upper body compound movements (Progressive Week 4)

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 7 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 8 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 10 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 7 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 8 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 10 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 10 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Progressive Week 4)

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 10 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 12 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 8 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 10 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 10 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 12 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Progressive Week 4)

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 5 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 12 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 14 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 17 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 17 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 14 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 17 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 22 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Progressive Week 4)

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 5 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 14 reps · Rest 60 sec

  3. Leg Press

    2 sets × 17 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 17 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 14 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 17 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 17 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 14 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 17 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Progressive Week 4)

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 5 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 14 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 17 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 22 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 14 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 17 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 17 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 14 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 17 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 17 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Upper Power

Heavy upper body compound movements (Deload Week - Focus on form)

70 min
strength
Deload
8 exercises

  1. Barbell Rows

    3 sets × 4 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 4 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 5 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 4 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 4 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 5 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 5 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 5 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Deload Week - Focus on form)

65 min
strength
Deload
7 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 5 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 6 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 4 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 5 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 5 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 6 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Deload Week - Focus on form)

65 min
hypertrophy
Deload
8 exercises

  1. Barbell Rows

    6 sets × 4 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 6 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 7 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 9 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 9 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 7 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 9 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 12 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Deload Week - Focus on form)

60 min
hypertrophy
Deload
9 exercises

  1. Back Squat

    6 sets × 4 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 7 reps · Rest 60 sec

  3. Leg Press

    2 sets × 9 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 9 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 7 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 9 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 9 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 7 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 9 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Deload Week - Focus on form)

65 min
hypertrophy
Deload
10 exercises

  1. Barbell Bench Press

    6 sets × 4 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 7 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 9 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 12 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 7 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 9 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 9 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 7 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 9 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 9 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Upper Power

Heavy upper body compound movements (Intensification Phase - Week 1/3)

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 4 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 5 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 7 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 4 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 5 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 7 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 7 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 7 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Intensification Phase - Week 1/3)

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 7 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 9 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 5 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 7 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 7 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 9 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Intensification Phase - Week 1/3)

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 3 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 9 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 11 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 14 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 14 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 11 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 14 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 19 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Intensification Phase - Week 1/3)

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 3 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 11 reps · Rest 60 sec

  3. Leg Press

    2 sets × 14 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 14 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 11 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 14 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 14 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 11 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 14 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Intensification Phase - Week 1/3)

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 3 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 11 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 14 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 19 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 11 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 14 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 14 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 11 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 14 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 14 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Upper Power

Heavy upper body compound movements (Intensification Phase - Week 2/3)

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 3 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 4 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 6 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 3 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 4 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 6 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 6 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 6 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Intensification Phase - Week 2/3)

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 6 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 8 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 4 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 6 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 6 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 8 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Intensification Phase - Week 2/3)

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 3 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 8 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 10 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 13 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 13 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 10 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 13 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 18 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Intensification Phase - Week 2/3)

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 3 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 10 reps · Rest 60 sec

  3. Leg Press

    2 sets × 13 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 13 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 10 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 13 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 13 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 10 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 13 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Intensification Phase - Week 2/3)

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 3 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 10 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 13 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 18 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 10 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 13 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 13 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 10 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 13 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 13 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Upper Power

Heavy upper body compound movements (Intensification Phase - Week 3/3)

70 min
strength
8 exercises

  1. Barbell Rows

    3 sets × 3 reps · Rest 180 sec

  2. Weighted Pull-ups

    2 sets × 3 reps · Rest 150 sec

  3. Rack Chins

    2 sets × 5 reps · Rest 120 sec

  4. Barbell Bench Press

    3 sets × 3 reps · Rest 180 sec

  5. Weighted Dips

    2 sets × 3 reps · Rest 150 sec

  6. Seated Dumbbell Press

    3 sets × 5 reps · Rest 120 sec

  7. Barbell Curls

    3 sets × 5 reps · Rest 90 sec

  8. Skull Crushers

    3 sets × 5 reps · Rest 90 sec

D2

Lower Power

Heavy lower body compound movements (Intensification Phase - Week 3/3)

65 min
strength
7 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Hack Squat

    2 sets × 5 reps · Rest 150 sec

  3. Leg Extension

    2 sets × 7 reps · Rest 90 sec

  4. Stiff Leg Deadlift

    3 sets × 3 reps · Rest 150 sec

  5. Lying Leg Curls

    2 sets × 5 reps · Rest 90 sec

  6. Standing Calf Raises

    3 sets × 5 reps · Rest 90 sec

  7. Seated Calf Raises

    2 sets × 7 reps · Rest 60 sec

D3

Back & Shoulders Hypertrophy

High volume back and shoulder work (Intensification Phase - Week 3/3)

65 min
hypertrophy
8 exercises

  1. Barbell Rows

    6 sets × 3 reps · Rest 90 sec

  2. Rack Chins

    3 sets × 7 reps · Rest 60 sec

  3. Seated Cable Rows

    3 sets × 9 reps · Rest 60 sec

  4. Dumbbell Rows

    2 sets × 12 reps · Rest 45 sec

  5. Close Grip Pulldowns

    2 sets × 12 reps · Rest 45 sec

  6. Seated Dumbbell Press

    3 sets × 9 reps · Rest 60 sec

  7. Lateral Raises

    3 sets × 12 reps · Rest 45 sec

  8. Cable Lateral Raises

    2 sets × 17 reps · Rest 30 sec

D4

Lower Hypertrophy

High volume leg work (Intensification Phase - Week 3/3)

60 min
hypertrophy
9 exercises

  1. Back Squat

    6 sets × 3 reps · Rest 90 sec

  2. Hack Squat

    3 sets × 9 reps · Rest 60 sec

  3. Leg Press

    2 sets × 12 reps · Rest 60 sec

  4. Leg Extension

    3 sets × 12 reps · Rest 45 sec

  5. Romanian Deadlift

    3 sets × 9 reps · Rest 60 sec

  6. Lying Leg Curls

    2 sets × 12 reps · Rest 45 sec

  7. Seated Leg Curls

    2 sets × 12 reps · Rest 45 sec

  8. Standing Calf Raises

    4 sets × 9 reps · Rest 45 sec

  9. Seated Calf Raises

    3 sets × 12 reps · Rest 30 sec

D5

Chest & Arms Hypertrophy

High volume chest and arm work (Intensification Phase - Week 3/3)

65 min
hypertrophy
10 exercises

  1. Barbell Bench Press

    6 sets × 3 reps · Rest 90 sec

  2. Incline Dumbbell Press

    3 sets × 9 reps · Rest 60 sec

  3. Hammer Strength Chest Press

    3 sets × 12 reps · Rest 45 sec

  4. Incline Cable Flyes

    2 sets × 17 reps · Rest 30 sec

  5. Preacher Curls

    3 sets × 9 reps · Rest 60 sec

  6. Dumbbell Concentration Curls

    2 sets × 12 reps · Rest 45 sec

  7. Spider Curls

    2 sets × 12 reps · Rest 45 sec

  8. Seated Tricep Extension

    3 sets × 9 reps · Rest 60 sec

  9. Cable Tricep Pushdowns

    2 sets × 12 reps · Rest 45 sec

  10. Cable Kickbacks

    2 sets × 12 reps · Rest 45 sec

D6

Rest Day

Rest
D7

Rest Day

Rest

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