Import-ready template

PHAT

Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume. Review the full schedule, then run the template inside IronFlow.

Days / week

Weeks

Level

Intermediate

Focus

Hypertrophy

Fit check

Is PHAT right for you?

A Intermediate Hypertrophy plan for 5 training days per week. Confirm the schedule and equipment below before starting.

Who it is for

Lifters at Intermediate level who want a Hypertrophy plan and can train 5 days per week.

Choose another program if

Your schedule or training needs do not match 5 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine.

Program at a glance

Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.

Max lifts

SquatBench PressDeadliftBarbell RowOverhead Press

Equipment

BarbellDumbbellCableMachine

What you are committing to

Days / week

5 training days each week

Weeks

1 programmed weeks

Sample week

Week 1

Program shape

See how many planned work sets each week contains and how the block is paced over time.

Weekly volume

Planned work sets from the stored template

work sets

Program length

Each block represents one programmed week

weeks

Week 1

Relevant alternatives

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These plans share some of this program's schedule, goal, experience, or equipment profile.

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More tools

Explore the other training tools

Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Upper Power

8 exercises

Barbell Row

3 x 3-5

Power - 3x3-5. Rest 3-5 min.

Weighted Pull-ups

2 x 6-10

2x6-10. Add weight if bodyweight is easy.

Chin-ups

2 x 6-10

2x6-10.

Bench Press

3 x 3-5

Power - 3x3-5. Rest 3-5 min.

Weighted Dips

2 x 6-10

2x6-10. Add weight if bodyweight is easy.

Dumbbell Shoulder Press

3 x 6-10

3x6-10.

Barbell Curl

3 x 6-10

3x6-10.

Skull Crushers

3 x 6-10

3x6-10.

Day 2

Lower Power

7 exercises

Squat

3 x 3-5

Power - 3x3-5. Rest 3-5 min.

Hack Squat

2 x 6-10

2x6-10.

Leg Extension

2 x 6-10

2x6-10.

Stiff Leg Deadlift

3 x 5-8

3x5-8.

Lying Leg Curl

2 x 6-10

2x6-10.

Standing Calf Raise

3 x 6-10

3x6-10.

Seated Calf Raise

2 x 6-10

2x6-10.

Day 3

Back & Shoulders Hypertrophy

7 exercises

Barbell Row

6 x 70% x 3

Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.

Lat Pulldown

3 x 8-12

3x8-12.

Seated Cable Row

3 x 8-12

3x8-12.

Dumbbell Row

2 x 12-15

2x12-15.

Dumbbell Shoulder Press

3 x 8-12

3x8-12.

Upright Row

2 x 12-15

2x12-15.

Lateral Raise

3 x 12-20

3x12-20.

Day 4

Lower Hypertrophy

8 exercises

Squat

6 x 70% x 3

Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.

Hack Squat

3 x 8-12

3x8-12.

Leg Press

2 x 12-15

2x12-15.

Leg Extension

3 x 15-20

3x15-20.

Romanian Deadlift

3 x 8-12

3x8-12.

Lying Leg Curl

2 x 12-15

2x12-15.

Seated Leg Curl

2 x 15-20

2x15-20.

Standing Calf Raise

4 x 10-15

4x10-15.

Day 5

Chest & Arms Hypertrophy

9 exercises

Bench Press

6 x 70% x 3

Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.

Incline Dumbbell Press

3 x 8-12

3x8-12.

Cable Fly

3 x 12-15

3x12-15.

Preacher Curl

3 x 8-12

3x8-12.

Concentration Curl

2 x 12-15

2x12-15.

Spider Curl

2 x 15-20

2x15-20.

Tricep Pushdown

3 x 8-12

3x8-12.

Overhead Cable Extension

2 x 12-15

2x12-15.

Dumbbell Kickback

2 x 15-20

2x15-20.

Progression contract

How it progresses

Manual rule

When it changes

at the end of the stored block · by your logged decision

What changes

The source describes progression, but this template leaves the decision to you.

After success or failure

Use the source program's success criteria to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this template.

Questions about PHAT

The stored template has 5 training days per week. Check the day-by-day preview before you start.

The catalog describes 1 programmed weeks. The schedule preview is generated from the same plan data used in the app.

The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.

No. You can select and start the template in guest mode; signing in is optional for sync and backup.

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