PHAT — Power Hypertrophy Adaptive Training

A powerbuilding split: two heavy power days for raw strength, then three high-volume hypertrophy days for size. Each muscle is hit twice a week — once heavy, once for the pump.

Level

Advanced

Goal

Strength & size

Days per week

5 days / week

Cycle

Repeats

Progression

Fixed load

What you need to start

Nothing to set up. You pick the weight on every set and the app tracks it.

The week