Layne is a Pro Natural Bodybuilder with the IFPA and NGA. Layne has his PhD in Nutritional Sciences with his thesis emphasis in muscle protein metabolism. He is also an accomplished powerlifter holding the AAPF Squat and Deadlift American Records in the 220 lb class at 568 & 700 lbs respectively.

There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training. 

An example of the split would be:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

Here is a sample routine. Keep in mind you can modify the exercises to focus on your specific training needs.

Day 1: Upper Body Power Day

• Bent over or Pendlay rows – 3 sets of 3-5 reps

• Weighted Pull ups – 2 sets of 6-10 reps

• Rack chins – 2 sets of 6-10 reps

• Flat dumbbell presses – 3 sets of 3-5 reps

• Weighted dips – 2 sets of 6-10 reps

• Seated dumbbell shoulder presses – 3 sets of 6-10 reps

• Cambered bar curls – 3 sets of 6-10 reps

• Skull crushers – 3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Squats – 3 sets of 3-5 reps

• Hack Squats – 2 sets of 6-10 reps

• Leg extensions – 2 sets of 6-10 reps

• Stiff legged deadlifts – 3 sets of 5-8 reps

• Glute ham raises or lying leg curls – 2 sets of 6-10 reps

• Standing calf raise – 3 sets of 6-10 reps

• Seated calf raise – 2 sets of 6-10 reps

Day 3: Rest Day

Day 4: Back and Shoulders Hypertrophy Day

• Bent over or Pendlay rows – 6 sets of 3 reps with 65-70% of normal 3-5 rep max

• Rack chins – 3 sets of 8-12 reps

• Seated cable row – 3 sets of 8-12 reps

• Dumbbell rows or shrugs bracing upper body against an incline bench – 2 sets of 12-15 reps

• Close grip pulldowns = 2 sets of 15-20 reps

• Seated dumbbell presses – 3 sets of 8-12 reps

• Upright rows – 2 sets of 12-15 reps

• Side lateral raises with dumbbells or cables – 3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Squats – 6 sets of 3 reps with 65-70% of normal 3-5 rep max

• Hack squats – 3 sets of 8-12 reps

• Leg presses – 2 sets of 12-15 reps

• Leg extensions – 3 sets of 15-20 reps

• Romanian deadlifts – 3 sets of 8-12 reps

• Lying leg curls – 2 sets of 12-15 reps

• Seated leg curls – 2 sets of 15-20 reps

• Donkey calf raises – 4 sets of 10-15 reps

• Seated calf raises – 3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

• Flat dumbbell presses – 6 sets of 3 reps with 65-70% of normal 3-5 rep max

• Incline dumbbell presses – 3 sets of 8-12 reps

• Hammer strength chest press – 3 sets of 12-15 reps

• Incline cable flyes – 2 sets of 15-20 reps

• Cambered bar preacher curls – 3 sets of 8-12 reps

• Dumbbell concentration curls – 2 sets of 12-15 reps

• Spider curls bracing upper body against an incline bench – 2 sets of 15-20 reps

• Seated tricep extension with cambered bar – 3 sets of 8-12 reps

• Cable pressdowns with rope attachment – 2 sets of 12-15 reps

• Cable kickbacks – 2 sets of 15-20 reps

Day 7: Rest Day