PHAT legs day

[DPHSeric]

Hey guys, I recently switched over to the PHAT (power hypertrophy and adaptive training) style routine popularized by Layne Norton and I'll tell ya I really like it so far. Prior to this, I was on a 10 day split (5 days heavy 5 days light/volume) and this is basically the same thing but condensed into one week. The doms are crazy, especially after the hypertrophy volume days going into the power days, but I guess your body adapts to it which results in gains. I have a short video of my squats from power leg day here: http://www.youtube.com/watch?v=IPfHj...ature=youtu.be
You'll see my last set after 3 warmup sets, 2 acclimation and 2 working sets of squats and front squats. It was definitely nice to feel fatigued from doing legs only 2 days before that and still being able to squat heavy with good form. Hope you enjoy!

Here's my own version of PHAT legs day (power)

Squats: warmup gradually, and 2 acclimation sets
3 sets 3-5 reps
Front Squats: one set acclimation
3 sets 4-6 reps
Stiff leg deadlifts:
2 sets 6-10 reps
Leg Press:
2 sets 6-10
Seated leg extension:
3 sets 6-10
Lying leg curls:
3 sets 6-10

Standing calf raises:
4 sets 6-10
Alternating calf presses on the leg press
3 sets Each foot 6-10 reps (then to failure using both feet at same time)

It's been working well so far, but then again, any big change to your regular routine should be good news.

[JustinXM8]

Hey guys, I recently switched over to the PHAT (power hypertrophy and adaptive training) style routine popularized by Layne Norton and I'll tell ya I really like it so far. Prior to this, I was on a 10 day split (5 days heavy 5 days light/volume) and this is basically the same thing but condensed into one week. The doms are crazy, especially after the hypertrophy volume days going into the power days, but I guess your body adapts to it which results in gains. I have a short video of my squats from power leg day here: http://www.youtube.com/watch?v=IPfHj...ature=youtu.be
You'll see my last set after 3 warmup sets, 2 acclimation and 2 working sets of squats and front squats. It was definitely nice to feel fatigued from doing legs only 2 days before that and still being able to squat heavy with good form. Hope you enjoy!

Here's my own version of PHAT legs day (power)

Squats: warmup gradually, and 2 acclimation sets
3 sets 3-5 reps
Front Squats: one set acclimation
3 sets 4-6 reps
Stiff leg deadlifts:
2 sets 6-10 reps
Leg Press:
2 sets 6-10
Seated leg extension:
3 sets 6-10
Lying leg curls:
3 sets 6-10

Standing calf raises:
4 sets 6-10
Alternating calf presses on the leg press
3 sets Each foot 6-10 reps (then to failure using both feet at same time)

It's been working well so far, but then again, any big change to your regular routine should be good news.

A Template I made to keep track of my workouts while on Layne Norton's P.H.A.T training. Each packet last 3 weeks where I will then switch up my power days with a different lift, each page is a different day. Under the "weights" column, I enter a default weight that I will not go below during those weeks, columns 1,2 and 3 I enter the weight I actually did that day. Date 1,2, and 3 I enter the amount of reps I performed on that day.

Sorry if I waste anyone time but I figured this may be useful for some. Good luck.