Power & Hypertrophy Specialisation (5-Day)

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.

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.

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.

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 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.