15/04/2026
The PHAT method is designed for people who have already been training consistently and need a more structured approach to keep progressing. If you’ve been in the gym 6–12 months or more, you’ve likely built a base — but this is where a lot of people stall because their training isn’t moving forward with them.
A typical 5-day PHAT split looks like this:
▶ Day 1 – Upper Body Power
Heavy compound lifts like bench press, rows, overhead press. Lower reps, focused on strength.
▶ Day 2 – Lower Body Power
Squats, deadlifts, and other big lifts. Again, heavier weight, building strength.
▶ Day 3 – Rest or Recovery
▶ Day 4 – Back & Shoulders Hypertrophy
Higher reps, more volume, focusing on muscle growth and control.
▶ Day 5 – Lower Body Hypertrophy
More volume for legs — targeting muscle development rather than just strength.
▶ Day 6 – Chest & Arms Hypertrophy
Isolation work, higher reps, building size and balance.
▶ Day 7 – Rest
It’s a method that combines both strength and muscle building in the same week — which is why it works so well when it’s programmed properly. If you’ve been training a while and feel like you’ve hit a plateau, or you’re not sure what to do next, that’s usually the sign you need structure.
Message or WhatsApp me on 087 761 0192 to get started — you’ll have access to a private gym and 1-1 coaching where we build a plan around you, whether that’s PHAT or something better suited to where you are now and where you want to be over the next 6–12 months.
