Programme · Intermediate · 5 days a week

PHAT

PHAT is a common intermediate muscle-building programme. Two power days (low reps, heavy) followed by three hypertrophy days (moderate reps, body-part focus). VALDA has it in its programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set.

Start this programme Open in VALDA

Free to start, 1 programme at a time. Already have the app? Open in VALDA takes you straight to it. In the app it's listed as “Power & Hypertrophy Specialisation (5-Day)”.

Is PHAT for you?

Intermediate lifters who want size as their primary outcome but still want their compound strength to climb. Best when you can train five days a week and recover from both heavy low-rep work and higher-rep volume across the same muscle groups within seven days.

At a glance

Level: Intermediate
Goal: Muscle size
Time: 5 days a week, ~75–90 min a session

A five-day programme that combines two heavy power days with three body-part-focused hypertrophy days. The power days drive strength on compound lifts in the 3-5 rep range. The hypertrophy days then hit the same muscle groups a second time in the same week with 8-15 rep volume work — two stimuli per muscle group, each tuned to a different adaptation.

5 sessions

PHAT sessions
Session	Exercises
Upper Power	Barbell Row · 3×3–5 Weighted Pull-up · 2×6–10 Chin Up · 2×6–10 Dumbbell Bench Press · 3×3–5 Dip · 2×6–10 Dumbbell Shoulder Press · 3×6–10 Barbell Curl · 3×6–10 Skullcrusher · 3×6–10
Lower Power	Squat · 3×3–5 Hack Squat · 2×6–10 Leg Extension · 2×6–10 Romanian Deadlift · 3×5–8 Leg Curl · 2×6–10 Standing Calf Raise · 3×6–10 Seated Calf Raise · 2×6–10
Back + Shoulders Hypertrophy	Barbell Row1 · 6×3 Chin Up · 3×8–12 Seated Cable Row · 3×8–12 Dumbbell Row · 2×12–15 Lat Pulldown · 2×15–20 Dumbbell Shoulder Press · 3×8–12 Upright Row · 2×12–15 Lateral Raise · 3×12–20
Lower Hypertrophy	Squat2 · 6×3 Hack Squat · 3×8–12 Leg Press · 2×12–15 Leg Extension · 3×15–20 Romanian Deadlift · 3×8–12 Leg Curl · 2×12–15 Seated Leg Curl · 2×15–20 Donkey Calf Raise Machine · 4×10–15 Seated Calf Raise · 3×15–20
Chest + Arms Hypertrophy	Dumbbell Bench Press3 · 6×3 Incline Dumbbell Press · 3×8–12 Chest Press Machine · 3×12–15 Cable Fly · 2×15–20 Preacher Curl · 3×8–12 Concentration Curl · 2×12–15 Spider Curl · 2×15–20 Dumbbell Overhead Triceps Extension · 3×8–12 Tricep Pushdown · 2×12–15 Tricep Kickback · 2×15–20

1 Barbell Row: 65-70% of your 3-5 rep max — moved fast.
2 Squat: 65-70% of your 3-5 rep max — moved fast.
3 Dumbbell Bench Press: 65-70% of your 3-5 rep max — moved fast.

Day 1 (Upper Power): bench, shoulder press, rows, pulls — 3-5 rep range on the main lifts. Day 2 (Lower Power): squat, deadlift variations, leg work — 3-5 reps. Day 3 (Back + Shoulders Hypertrophy): moderate reps, high volume. Day 4 (Lower Hypertrophy): quads / hamstrings / calves — 8-15 reps. Day 5 (Chest + Arms Hypertrophy): pressing, curls, triceps — 8-15 reps.

How the weights move

Norton does not publish a per-session weight jump — PHAT progresses by staying in the 3-5 rep range on the power lifts, rotating the power movement every 2-3 weeks, and deloading when you need it. Because he states no per-lift rate, VALDA supplies its own default: the power-day barbell lifts step 2.5 kg per session, deadlift variants 5 kg and dumbbell work 2 kg. Those are our numbers, not his, and you can set your own rate per lift in programme management. Hypertrophy-day work uses rep-then-weight progression: hit the top of the rep range across all sets, then add weight the next session and work back up. On deloads, Norton is explicit that he does not schedule them — "I take them when I need them, which is typically every 6-12 weeks" — and that a deload means running your normal routine at 60-70% of your usual weights for one to three weeks. That is his rule and it is a judgement call, so VALDA never triggers it for you.

PHAT, with the maths done

Sessions set up from the programme, ready to log
Starting weights worked out from the programme's own rules and your estimated maxes, with a default where VALDA has no history yet. You can change any of them
Weight added when you complete every working set
A lift trained two ways in the week, heavier on one day and lighter on another, keeps a separate weight for each
A missed session holds the weight; 3 misses in a row bring it down 10%
Log sets from your phone, Apple Watch or Wear OS watch

Start this programme

Quick answers

PHAT questions

Who is PHAT for?

Intermediate lifters who want size as their primary outcome but still want their compound strength to climb. Best when you can train five days a week and recover from both heavy low-rep work and higher-rep volume across the same muscle groups within seven days.

How many days a week is PHAT?

As VALDA runs it: 5 days a week, ~75–90 min a session.

How does progression work on PHAT?

Norton does not publish a per-session weight jump — PHAT progresses by staying in the 3-5 rep range on the power lifts, rotating the power movement every 2-3 weeks, and deloading when you need it. Because he states no per-lift rate, VALDA supplies its own default: the power-day barbell lifts step 2.5 kg per session, deadlift variants 5 kg and dumbbell work 2 kg. Those are our numbers, not his, and you can set your own rate per lift in programme management. Hypertrophy-day work uses rep-then-weight progression: hit the top of the rep range across all sets, then add weight the next session and work back up. On deloads, Norton is explicit that he does not schedule them — "I take them when I need them, which is typically every 6-12 weeks" — and that a deload means running your normal routine at 60-70% of your usual weights for one to three weeks. That is his rule and it is a judgement call, so VALDA never triggers it for you.

Can I run PHAT in VALDA?

Yes. It's in VALDA's programme library: start it and VALDA sets up the sessions and starting weights, then adds weight when you complete every working set. You can start it on the free plan, 1 programme at a time. Automatic progression: Free: 6 sessions · Pro: unlimited.

Is VALDA affiliated with Dr. Layne Norton?

No. VALDA is not affiliated with or endorsed by Dr. Layne Norton. This page describes the programme as VALDA runs it.

Where PHAT comes from

PHAT was designed by Dr. Layne Norton as a hybrid programme for natural bodybuilders who also wanted to compete in powerlifting. VALDA adapts the split structure and progression rules for use inside the app, but does not claim authorship of the method.

VALDA is not affiliated with or endorsed by Dr. Layne Norton. The programme belongs to its author; this page describes it as VALDA runs it.

This page describes a common training programme for information. It isn't a personal prescription.