Gymscore · Program guide
PHAT: A Guide to the Gymscore Template
PHAT places heavier power sessions alongside higher-rep hypertrophy days. The Gymscore adaptation also labels speed work separately, making it a program where the purpose of a set matters as much as its weight.
Who this template suits
An experienced gym-goer who can manage five sessions and wants distinct power, speed and hypertrophy work.
When to choose another option
You are still building a consistent basic routine, or you cannot allocate time to the multiple exercise blocks in each week.
Template length
12 weeks
Five sessions per week span 12 weeks: upper power, lower power, back/shoulders hypertrophy, chest/arms hypertrophy and lower-body hypertrophy.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
Five sessions per week span 12 weeks: upper power, lower power, back/shoulders hypertrophy, chest/arms hypertrophy and lower-body hypertrophy.
| Program | Exercise |
|---|---|
| Upper Body Power | Bench Press, Weighted Pull-ups, Dumbbell Shoulder Press, Barbell Row, Dumbbell Flat Bench Fly, EZ Bar Curl, Skull Crusher |
| Lower Body Power | Barbell Back Squat, Barbell Deadlift, Leg Press, Stiff-Legged Deadlift, Lying Leg Curl, Standing Calf Raise |
| Back & Shoulders Hypertrophy | Barbell Row (Speed), Lat Pulldown, Seated Cable Row, Dumbbell Shrug, Dumbbell Lateral Raise, Face Pull, Reverse Fly |
| Chest & Arms Hypertrophy | Bench Press (Speed), Incline Dumbbell Press, Cable Fly, Dip, Preacher Curl, Concentration Curl, Overhead Tricep Extension, Cable Tricep Pushdown |
| Lower Body Hypertrophy | Barbell Back Squat (Speed), Hack Squat or Leg Press, Leg Extension, Romanian Deadlift, Lying Leg Curl, Seated Calf Raise |
How to track and progress
The saved rules connect speed-work loads to the corresponding power-day working weight. Record which power-day result supplied that reference so speed sets are not accidentally treated as another maximal effort.
Hypertrophy exercises use their own rep ranges. Track those sets independently from heavy compounds and compare the same session type across weeks; a heavier power set does not automatically justify increasing every accessory.
Common mistakes
Turning speed sets into slow limit attempts
Keep the role of the set clear. More weight alone does not show that a speed-work target was met.
Overlooking accumulated session volume
Two power days plus three hypertrophy days create a substantial weekly commitment. Track completion across the whole week.
Logging only the main lift
The speed and assistance blocks are part of the saved workload and need their own completed-set records.
Questions answered
Is PHAT the same as PHUL?
No. This PHAT adaptation has five sessions and explicit speed work, while the saved PHUL plan has four power/hypertrophy sessions.
What should I use to compare speed sessions?
Record the exercise, working weight, prescribed sets and the power-day reference used. Compare matching session types.
Where can I find the creator’s version?
BioLayne’s resource page offers access to the original PHAT material. Gymscore’s saved schedule should be treated as an adaptation.