Layne nortons PHAT

**auswest** · 01-24-2013, 06:52 AM

I have started this work out and love the idea and concept of it, seen many different variations and understand you tailor to suit yourself, however I would like other opinions on the days of the week bodypart a are worked and what would be optimal for recovery..

The most common layout I see is

Upper power
Lower power
Rest
Back/shoulders hyper
Legs hyper
Chest/arms hyper...
Rest

Now there is only 48 hours rest between chest/arms and upper power, I would rather have 72 optimally

So I came up with/found this

Upper power
Lower power
Rest
Chest/arms hyper
Back/shoulders hyper
Legs hyper,

But am unsure if doing chest arms the the following day shoulders/back will be ok?

Any thoughts any one played around with this?
Cheers

**-KJ-** · 01-24-2013, 07:00 AM

Have you checked out Bases Power Hypertrophy routine?.. Could get your answer your looking for there bro..

**auswest** · 01-24-2013, 08:09 AM

I do like that however, I need to be in the gym more than 4 days a week, I can't get enough of it, so iLife would have to change it to

Upper power
Lower power
Off
Upper hyper
Lower hyper
Off
Repeat

But the only draw back for me is not having a day dedicated to arms/chest or back or w/ever, that's why I fell in love with laynes program,
I workout with alot of volume..

Hmm it's interesting I do really like the sound of the upper lower hyper split addition,
Recovery seems optimal and hitting everything twice a week, I think he's onto something, cheers for your help, this looks like my new routine

**-KJ-** · 01-24-2013, 09:52 AM

Originally Posted by auswest

I do like that however, I need to be in the gym more than 4 days a week, I can't get enough of it, so iLife would have to change it to

Upper power
Lower power
Off
Upper hyper
Lower hyper
Off
Repeat

But the only draw back for me is not having a day dedicated to arms/chest or back or w/ever, that's why I fell in love with laynes program,
I workout with alot of volume..

Hmm it's interesting I do really like the sound of the upper lower hyper split addition,
Recovery seems optimal and hitting everything twice a week, I think he's onto something, cheers for your help, this looks like my new routine

No problem.. If you hit Base a message Im sure he will advise you as he has done both programmes as far I can remember.

**baseline_9** · 01-24-2013, 04:56 PM

Don't over think it.... Just follow a program that is out there...

Layne PHAT is good but I don't like how close one of your upper hyper day and upper power days fall...

I'd rather just do a 2on 1off 2on 2off split....

Whatever you choose to do make sure to periodize your program

**auswest** · 01-24-2013, 08:30 PM

Originally Posted by baseline_9

Don't over think it.... Just follow a program that is out there...

Layne PHAT is good but I don't like how close one of your upper hyper day and upper power days fall...

I'd rather just do a 2on 1off 2on 2off split....

Whatever you choose to do make sure to periodize your program

Just about to pm you

Deffernatly decided to go down the line of 2on1off being upper/lower/rest/repeat
My biggest struggle is picking exercises and how many sets is too many I know which compounds to be using but I'm struggling to pick and choose my isolations, do you have any examples of a well rounded high volume upper workouts..
I really enjoy high volume, I love being in the gym and have great recovery.
My primary goal is hypertrophy

**baseline_9** · 01-25-2013, 01:22 AM

Originally Posted by auswest

Just about to pm you

Deffernatly decided to go down the line of 2on1off being upper/lower/rest/repeat
My biggest struggle is picking exercises and how many sets is too many I know which compounds to be using but I'm struggling to pick and choose my isolations, do you have any examples of a well rounded high volume upper workouts..
I really enjoy high volume, I love being in the gym and have great recovery.
My primary goal is hypertrophy

Check this thread out.... There is some info there and also feedback... Maybe worth looking into the guys who have done it aswel

http://forums.steroid.com/showthread...e#.UQIyCHwgGSN

**auswest** · 01-27-2013, 11:15 PM

Cheers for that..

Was original going to go with an upper/lower off split, but the days each week I train need to be consistent as in my days off need to fall into the same day each week due to work

So I have settled on the following which is near on identical to the original phat template but I am not working arms the the following day back which was my biggest issue, so here it is

Upper
Lower
Off
Push
Pull
Legs
Off

High volume, 72-96 hours between body parts, everything twice a week, training in rep ranges from 6-12. Lots of compound movements.

Can't wait!