Gymscore · Program schedule
PHAT (Power Hypertrophy Adaptive Training): Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg press machine
- leg curl machine
- seated row machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. PHAT Standard Run · weeks 1–12
Standard Week
Upper Body Power · Heavy Chest / Back / Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 3 | 3-5 | 3 min |
| Weighted Pull-ups | 3 | 3-5 | 3 min |
| Dumbbell Shoulder Press | 3 | 6-10 | 2 min |
| Barbell Row | 3 | 6-10 | 2 min |
| Dumbbell Flat Bench Fly | 2 | 6-10 | 90s |
| EZ Bar Curl | 2 | 6-10 | 60s |
| Skull Crusher | 2 | 6-10 | 60s |
Lower Body Power · Heavy Squat / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 3-5 | 3 min |
| Barbell Deadlift | 2 | 3-5 | 3 min |
| Leg Press | 3 | 6-10 | 2 min |
| Stiff-Legged Deadlift | 2 | 6-10 | 2 min |
| Lying Leg Curl | 2 | 6-10 | 90s |
| Standing Calf Raise | 3 | 6-10 | 60s |
Back & Shoulders Hypertrophy · Speed Rows / High-Rep Back & Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Row (Speed) | 6 | 3 | 60s |
| Lat Pulldown | 3 | 8-12 | 90s |
| Seated Cable Row | 3 | 8-12 | 90s |
| Dumbbell Shrug | 2 | 12-15 | 60s |
| Dumbbell Lateral Raise | 3 | 12-20 | 60s |
| Face Pull | 3 | 12-15 | 60s |
| Reverse Fly | 2 | 12-15 | 60s |
Chest & Arms Hypertrophy · Speed Bench / High-Rep Chest & Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press (Speed) | 6 | 3 | 60s |
| Incline Dumbbell Press | 3 | 8-12 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Dip | 3 | 8-12 | 90s |
| Preacher Curl | 3 | 8-12 | 60s |
| Concentration Curl | 2 | 10-15 | 60s |
| Overhead Tricep Extension | 3 | 8-12 | 60s |
| Cable Tricep Pushdown | 2 | 10-15 | 60s |
Lower Body Hypertrophy · Speed Squats / High-Rep Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat (Speed) | 6 | 3 | 60s |
| Hack Squat or Leg Press | 3 | 8-12 | 2 min |
| Leg Extension | 3 | 10-15 | 60s |
| Romanian Deadlift | 3 | 8-12 | 2 min |
| Lying Leg Curl | 3 | 10-15 | 60s |
| Seated Calf Raise | 4 | 10-15 | 60s |
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.