PHATWorkout calculator.

All five days with your power-day loads and speed work at 65% of them. PHAT publishes no load rule, so a companion double-progression rule adds reps, then weight.

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Program by Layne Norton · Trainer editorial · Updated 15 October 2026

Squat · Week 12, if every session succeeds

115kg

Now: 100 kg. Every session is below, with warm-ups and what to do when you stall.

Lift	Now	Week 12
Bent-over or Pendlay row	70 kg	77.5 kg
Flat dumbbell press (per hand)	30 kg	37.5 kg
Squat	100 kg	115 kg
Stiff-legged deadlift	80 kg	90 kg

The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.

Week 1 · Days 3 and 7 are rest days

Day 1 · Upper power

Bent-over or Pendlay rowWarm-up (kg): 8 at 20 · 5 at 27.5 · 3 at 40 · 2 at 52.5 · 1 at 57.53 × 370 kgrange 3–5
Weighted pull-up2 × 6–10
Rack chin2 × 6–10
Flat dumbbell press (per hand)3 × 330 kgrange 3–5
Weighted dip2 × 6–10
Seated dumbbell shoulder press3 × 6–10
Cambered-bar curl3 × 6–10
Skull crusher3 × 6–10

Day 2 · Lower power

SquatWarm-up (kg): 8 at 20 · 5 at 40 · 3 at 60 · 2 at 75 · 1 at 853 × 3100 kgrange 3–5
Hack squat2 × 6–10
Leg extension2 × 6–10
Stiff-legged deadliftWarm-up (kg): 8 at 20 · 5 at 30 · 3 at 47.5 · 2 at 60 · 1 at 67.53 × 580 kgrange 5–8
Glute-ham raise or lying leg curl2 × 6–10
Standing calf raise3 × 6–10
Seated calf raise2 × 6–10

Day 4 · Back and shoulders hypertrophy

Bent-over or Pendlay row, speed work6 × 3 · 68%47.5 kg65–70% of this week's power-day weight; move it fast, rest up to 90 s
Rack chin3 × 8–12
Seated cable row3 × 8–12
Dumbbell row or shrug, chest on an incline bench2 × 12–15
Close-grip pulldown2 × 15–20
Seated dumbbell press3 × 8–12
Upright row2 × 12–15
Side lateral raise3 × 12–20

Day 5 · Lower hypertrophy

Squat, speed work6 × 3 · 65%65 kg65–70% of this week's power-day weight; move it fast, rest up to 90 s
Hack squat3 × 8–12
Leg press2 × 12–15
Leg extension3 × 15–20
Romanian deadlift3 × 8–12
Lying leg curl2 × 12–15
Seated leg curl2 × 15–20
Donkey calf raise4 × 10–15
Seated calf raise3 × 15–20

Day 6 · Chest and arms hypertrophy

Flat dumbbell press (per hand), speed work6 × 3 · 67%20 kg65–70% of this week's power-day weight; move it fast, rest up to 90 s
Incline dumbbell press3 × 8–12
Machine chest press3 × 12–15
Incline cable fly2 × 15–20
Cambered-bar preacher curl3 × 8–12
Dumbbell concentration curl2 × 12–15
Spider curl2 × 15–20
Seated cambered-bar triceps extension3 × 8–12
Rope pressdown2 × 12–15
Cable kickback2 × 15–20

How it progresses

Two power days, then three hypertrophy days that open with 6 × 3 speed work at 65–70% of that week's power-day weight.

PHAT publishes no load rule, so the plan uses double progression on the power lifts: one more rep a week until every set reaches 5, then add weight and start again at 3.

If you stall

No sets to failure for the first 2–4 weeks. Repeat a week's target until every set gets it.

Warm-up

The source publishes no warm-up, so each heavy lift shows the site's general ramp: the empty bar for 8, then about 40, 60, 75 and 85% of the first work set with fewer reps each time. Heavier deadlifts start from the bar with a 20 kg (45 lb) plate a side; lighter ones start from the empty bar.

What comes next

Deload every 6–12 weeks: 1–3 weeks at 60–70% of your normal weights. Rotate the power exercises every few weeks.

Sources

Norton's public PHAT article. Speed-work percentages use the cited rep max, not a one-rep max.

Power Hypertrophy Adaptive Training · Layne Norton / BioLayne

Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.

Use the sheet at your next session

Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.

The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.

Read the progression and troubleshooting guide

Days / week: 5
Experience: Intermediate
Progression: Power + hypertrophy roles
Focus: Strength + muscle

Version covered. Norton's public PHAT article. Speed-work percentages use the cited rep max, not a one-rep max. Independent editorial companion; no affiliation or endorsement is implied.

The people behind the program.

Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.

Layne Norton / BioLaynePower Hypertrophy Adaptive Training
Practical resourcesPlate loading calculator Warm-up set calculator Estimated one-rep max
Lift techniqueSquat form checklist Overhead press guide Romanian deadlift guide

Frequently asked questions

Which version of PHAT does this cover?

Norton's public PHAT article. Speed-work percentages use the cited rep max, not a one-rep max.

How should I use the PHAT tool?

All five days with your power-day loads and speed work at 65% of them. PHAT publishes no load rule, so a companion double-progression rule adds reps, then weight.

Is this an official program spreadsheet?

This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.

A different method. A useful comparison.

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Brandon Campbell