What is PHAT (Power Hypertrophy Adaptive Training)?

definition of terms


PHAT (Power Hypertrophy Adaptive Training) is an intermediate weight lifting program that combines strength-focused power days with hypertrophy-focused training days within each week to spur muscle gains.


  • PHAT separates training days into lower power, upper power, lower hypertrophy, and upper hypertrophy days.
  • Power days emphasize the major compound lifts like squats, deadlifts, bench press, and overhead press using lower reps like 3-5 for progressive overload.
  • Hypertrophy days use higher rep isolation exercises, techniques like drop sets and supersets, and greater time under tension to maximize muscle growth.
  • This weekly undulating nonlinear periodization provides variation to build strength, muscle, and power in a time efficient program.
  • Cardiovascular conditioning like sprints or conditioning circuits is also incorporated for improved fitness.


  • 5×5 progressive powerlifting squats and deadlifts on lower power day.
  • 3×12 shoulder press drop set into lateral raises on upper hypertrophy day.

Related Terms

  • Periodization, hypertrophy, muscular endurance, strength

Common Questions

  • How long should I do PHAT? Run it for 8-12 weeks focusing on progression before a rest or new program.
  • Is PHAT for beginners or advanced lifters? Intermediates will benefit most from the structured power and volume demands.

Do Not Confuse With

  • Powerbuilding – Similar aim to build strength and size but different template.
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