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3 day powerbuilding program?
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3 day powerbuilding program?
David Laid's DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Hey guys, i have been training for almost 3 years now and have been training seriously for 1 year in Powerbuilding and recently have been thinking of doing a meet or comp. Hi all, I can lift 5 days per week although the order of days vary due to my work schedule. This 9 week program calls for 3 training days per week. A 4 Day powerlifting routine allows you to program your strength and hypertrophy exercises in an effective way so that you can beef up mass and increase your lifting ability. This Russian powerlifting program trains all the three of your competition lifts squat. In today’s digital age, protecting your computer and personal information from online threats is more important than ever. The volume is quite low in the program. Lat Pulldown: 3 sets x 8 reps Squat: 3 sets x 5 reps. I know my squat sucks, various issues but working on it. Or maybe you guys have other programs or workouts? I mainly want to gain muscle and size and I've been training for some time now so I am not a beginner. It is recommended that a lifter does not train three days in a row on this program to allow for recovery from hard training. Day Three - Legs. Most competitions allow competitors three attempts to hit their maximum lifted weight. Why exactly 5 days straight and 2 days off. Also included is 40-page eBook discussing the ins-and-outs of the program, how-to progress with it, and more! Posted by u/Significant_Wash_712 - 1 vote and no comments See Full Disclosure. Notes directly from Brian: Fill in your competition lifts and 1RMs in the spreadsheet. 5 cups sliced strawberries. VOLUME IS DEDICATED TO CHALLENGE. Fortunately, there are plenty of free word proce. It will start with 10-15 minutes of warm-up exercises, followed by 10 sets of the major lift and 5-10 minutes of post-lifting stretch. Picking Your Weights: Pick an approximate weight for each set that you can perform the number of repetitions required while still leaving 1-2 repetitions "in the tank Write down weights used and aim to add 5-10% more weight to each set or 1-2 extra repetitions on the weight used previously. With sets, reps, rest, and a field to enter the lbs/kg you lift. Hey guys, i have been training for almost 3 years now and have been training seriously for 1 year in Powerbuilding and recently have been thinking of doing a meet or comp. I've read the wiki and hours of articles from various fitness websites and apps. And a set/rep scheme for the entire 12 weeks of the program. The frequency of the main power lifts is squats 2x, bench press 3x, and deadlift 2x per week. Jeff Nippard's Powerbuilding System Details. In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise. Jeff Nippard's Powerbuilding System Details. You'll find some of the best spreadsheets for these variations here. In fact, a powerlifting 3 day split will. GreySkull LP (GSLP) is a powerbuilding program designed to help beginners get bigger and stronger. 3) Every other day, ex: sun – tues -thurs – sat. Here's the ultimate workout split to achieve both. 5/3/1 Program; Powerbuilding Program; The Cube Method; 5×5 Program;. 2-3 Day Powerbuilding Program and Advice upvotes. I have been pulling my hair trying to find a good 3x day routine. Lays out an entire program that's easy to follow and great for strength progression and bodybuilding as well. Shop: https://wwwcom/Articles: https://wwwcom/education/Instagram/Twitter: @eliteftsFacebook: facebook. For example: Monday: Workout A. Beginners should take a day off between each workout to focus on recovery and preparing for the next training session. Reply On deadlift days it was usually split squats (10+ reps to squeezeblood in the quads, for as many sets as needed), deadlift rows (3x5) and planks on medium days and single-leg presses (15+ reps, 2 or 3 sets) and some latwork on light days. Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. The 5/3/1 Workout Program is built around mesocycles of 4 weeks or "waves". I was wiped out and full of endorphins after every workout. We’re used to checking out at our local craft store, home improvement store, or coffee shop and being told that we have been. 3) Every other day, ex: sun - tues -thurs - sat. This is a 3-4 day per week advanced Powerlifting Program. What is a PSW course in Canada? 2. On a three-day-per-week program, the daily volume should be lowered since the weekly frequency is higher. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. I decided to do it 2x a week in a ppl split but can't figure out a routine. Become a beast and build more strength and muscle by using this 3 day per week high performance powerbuilding workout. Westside for skinny bastards (WS4SB) was developed by Joe DeFranco in 2008 as an effective strength training program for beginner athletes. 4 (256 ratings) Program Description Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. Can be run as a 10 week program if not peaking OR a 12 week program if peaking for a meet (last 2. Oct 11, 2009 · hi. On this program you'll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. This program represents what we believe to be the ideal combination of getting stronger, as well as putting on more muscle. Pump (Hypertrophy) Phase. In each wave, for each of the first 4 days, set your antagonistic, core, and conditioning giant set exercise. You alternate workout A and workout B on your strength training days. 3 day full body if you spread them out with rest between will maximize what you can get from 3 days a week. com with a single monthly subscription. If you do 7+ reps, you could start with 155 pounds the next time if you choose. Juggernaut AI Powerbuilding App – Best Overall. What does a PSW do in a hospital? Why the shortage? Overview Information Ages: 3 Cost: Free. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. We also provide a spreadsheet for the 5/3/1 Program so you can track your progress. A hybrid of Powerlifting, and Bodybuilding Good 3 day program. would recommend completing Phase 1 and 2 before running Phase 3. As PHAT is definitely geared more toward hypertrophy. May 9, 2024 · Weeks 1-4: 5 sets x 5 reps. This intermediate powerlifting program has three workouts per week and is six weeks long. Listed below is the basic training split for a five-day-per-week powerbuilding program: Day 1: Upper-Body Power Day. It programs for the following lifts (1RM unless noted otherwise): Back squat (5 rep max) Front squat (3 rep max) Push press (5 rep max) Snatch from hip. For some of you, it may take more then a month. I'm tryna find the best free Powerbuilding program. Look strong, be strong. With solar programs available in many states, you can start saving money t. We put Marriott's Day Pass program to the test. Learn the basics of powerbuilding — combining powerlifting and bodybuilding into the ultimate strength and physique program. It uses three specific exercises — the deadlift, bench press and squat — to help you build strength, lift heavier and increase muscle mass. I've ran the 4x per weeks about 3 times in total. Throughout the first four-week phase, the first and second training sessions are strength days designed to elicit maximal muscle tension and force in the lower and upper body. Women, eat about 100 to 120 grams per day. is this a good powerbuilding program you can repeat it two times a week for a 6 day split or just stick with a 3 day split (pls give tips its my first program) The Bridge and the beginner templates are really good intros into BBM programming and rpe. You're right that it doesn't have a lot of upper chest focused exercises - part of the problem with trying to target all muscle group plus balance strength and hypertrophy, like any time you try to optimize multiple goals, there's going to be trade offs. If this doesn’t make sense to you, or if you still aren’t quite. So I would recommend coupling a heavy day with a lighter one. It contains 14-Weeks of programming spread into three different blocks. Two lifts are trained per workout. Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium. Most competitions allow competitors three attempts to hit their maximum lifted weight. To do this, it incorporates a dynamic system of three different workouts each week: a high intensity day, a high volume day, and an active recovery day. ptcb exam review Our programs promote diversity, inclusion and equity through employee recruitment, person centered planning, and partnerships. 1. And a set/rep scheme for the entire 12 weeks of the program. YOU TO PUSH YOUR LIMITS IN THE GYM. I really like Push/Pull/Legs but I don't have 6 days to work out. 10 to 15g of BCAAs intra-workout (recovery & fatigue management). For a 5 day strength-based program. Powerbuilding. With a 3-day full body powerlifting workout routine, you work each muscle group three times a week. It can be used by beginner, intermediate, and advanced weightlifters, as it provides programming for multiple lifter classifications. Powerbuilding combines powerlifting and bodybuilding principles to maximize gains in … It specifically incorporates three exercises — the deadlift, bench press, and squat — to assist in enhancing strength, facilitating heavier lifts, and promoting muscle … Whilst other exercises can be used as part of a powerlifting program (pull ups, rows, leg curls, etc) – these are mainly thrown in to help you improve your main … Updated August 9, 2022. This way you get more weekly volume done while still being able to recover so you get more strength and muscle size. During this phase, lifters focus on higher repetition ranges (8-12 reps) and moderate weights. I try do most of my sets till failure but I might have 1-2 RIR sometimes. I have been training with this split most of the time. Lat Pulldown: 3 sets x 8 reps Squat: 3 sets x 5 reps. For the 6 day variation, simply do away with "day 7" and start the rotation over again. Calories - Men, eat about 200 to 300 calories above. front train car The other option, which is in the same book is called, 1000% Awesome. Day 6: Back and Biceps Hypertrophy Day. Each exercise day you do one of them heavy and a different one lighter during the same session. AMRAP set on week 4 helps determine how to increase 1RM training weight for the next program cycle. THERE IS NO FORMAL MAX TEST AT THE END OF THIS PROGRAM. Ik it gets hate but the Texas method worked good for me. Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days). The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Is this 4 Day split fine? Day 1:Chest,Biceps Day 2:Back,Triceps Day 3:Shoulders Day 4:Legs Day 5:Chest,Biceps Day 6:Back,Triceps Day 7:Rest (Sunday) Day 8:Shoulders Day 9:Legs. Deadlift or power clean (as you get more comfortable with pulling weight from the floor) - 3×5. Is Ontario offering free PSW course? 3. My stats prior to beginning Jeff Nippard's 4x Powerbuilding Program. If this doesn’t make sense to you, or if you still aren’t quite. puppies kijiji On this program you'll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. I need a 3 day powerbuilding programme, any good ones? I've primarily used BBM powerbuilding programmes but those are 4 day splits and due to time constraints I need a 3 day one. The Massive Iron 531 Powerbuilding Method Week 1: 5×5, 5 minutes rest between working sets. 6: Upper Hypertrophy (include some sort of heavy pressing) 7: Rest. Powerbuilding combines powerlifting and bodybuilding principles to maximize gains in … It specifically incorporates three exercises — the deadlift, bench press, and squat — to assist in enhancing strength, facilitating heavier lifts, and promoting muscle … Whilst other exercises can be used as part of a powerlifting program (pull ups, rows, leg curls, etc) – these are mainly thrown in to help you improve your main … Updated August 9, 2022. The basic breakdown is: Day 1: Light Squat / Heavy Bench Press. Day 2 - Back and Traps. Program is split into three phases: volume, building (i strength realization), and intensity. I do not recommend performing this workout while trying to lose fat. Coolcicada 6 Day PPL. this is the third installment of the powerbuilding programs that are dedicated to give each person the I am far from being a programming expert. This program splits weeks, with odd. The other option, which is in the same book is called, 1000% Awesome. On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. Does this exist? The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. POWERBUILDING PHASE 3 WILL BEGIN WITH AN INTRO/DELOAD WEEK AND WILL END WITH A FINAL MAX TEST FOR THE BIG 3 LIFTS. 5/3/1/ BBB: Short power sets in the shape of 5/3/1 at specific 1RM percentages, followed by accessories. Been doing ppl split for a while and have started to plateau Thx :) This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. Both phases run for a total of 4 weeks and both have a specific focus. and they way im doing it is say for chest for example 3 excercises 3 sets each twice a. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift.
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Here’s everything you need to know before you book. The 5 Day Powerbuilding Split Program for Strength & Size. Table of Contents1 How the Use the Ivysaur Aesthetics Program2 Program Cheat Sheet3 Ivysaur Aesthetics Program Spreadsheet4 Weight […] Best 3 Day Workout Programs. Set 4 - Weight x 10 reps. The program uses all sorts of overloading techniques at once, drop sets, pyramid sets, heavy work, light work etc it means your biggest 1 rep day which happens every 9 weeks is on a squat variation you just switched to that day? 5 3 1 should work in 4 week blocks. But for me, I really don't like training upper and lower split. It's a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium. Notes directly from Brian: Fill in your competition lifts and 1RMs in the spreadsheet. This workout split allows for recovery from a certain set of movements while still training other movements. Powerlifting Academy 16 Week Program Tips. You will have one main power lift for each of your 3 main workout days. The 5-3-1 workout method was founded by Jim Wendler, who created this training style (actually called Beyond 5-3-1) because he was tired of being a fat powerlifter. YOU TO PUSH YOUR LIMITS IN THE GYM. American Airlines is introducing a program where you can redeem AAdvantage miles to gift status to a friend. Day two could include the deadlift, lunges, hamstring curls, and calf raises. Your Ability To Sustain Intense Workouts. Day B lifts are the squat, overhead press, and deadlift. wibargain mystery box amazon nSuns is a strength program made for people who want to make serious progress in the gym. Day 1 focuses on squat so it is performed first. My stats prior to beginning Jeff Nippard's 4x Powerbuilding Program. 4 Day Summer Powerbuilding Workout. Does this exist? The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It trains a wide variety of compound and isolation movements to build strength and develop muscle mass. Bullmastiff […] Learn how to optimize your training with 6-day workout splits. Hey guys, i have been training for almost 3 years now and have been training seriously for 1 year in Powerbuilding and recently have been thinking of doing a meet or comp. Discussion/Opinion/Analysis: This program is very much suited for beginners and intermediates alike. With sets, reps, rest, and a field to enter the lbs/kg you lift. The point is to accumulate as many quality reps as you can in a. Some are deadlift-only programs, while others program all lifting movements. anyone have a 3 day Powerbuilding Split? 531 for beginners or 1000% awesome would be my suggestion in the blind. I have been training with this split most of the time. For example, on squat day, the assistance would be 5x10 deadlift variation. Day 2: Heavy Deadlift. It is designed to expand. full pure taboo videos This intensive 6-week training program combines the best of powerlifting and bodybuilding science to build dense muscle and freak strength. Type: RPE & Percentage Based. or a powerbuilding program such as Powerbuilding I Template Low Fatigue Strength Training Template and Programming Book. Calf Raises or Toe Press on Leg Press Machine - 3 sets x 6 - 10 reps. Table of Contents1 Juggernaut Training Method Overview2 Juggernaut Training Books3 Juggernaut Base Method Program Spreadsheet Juggernaut Training Method Overview Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the CNS. Apr 7, 2022 · Wednesday. Should I do it in order like Phase 1,Phase 2, Phase 3 or can I also just go to Phase 3? Also maybe if anyone has done the programs has some advice. Are you tired of sitting at your desk a. As PHAT is definitely geared more toward hypertrophy. A video overview is below. While the lack of specificity may not make this a good program for meet prep, it's a good choice for lifters looking to. Greg Nuckols released 28 program variations through his site, Stronger by Science. I am looking for a 4-day program/routine that includes upper and lower body lifts -- not a dedicated leg day. In terms of programming, this usually means incorporating both low volume, high intensity powerlifting movements with intelligently chosen accessory movements that support the squat, bench, and deadlift. What is a PSW course in Canada? 2. I do not recommend performing this workout while trying to lose fat. ThatEntrepreneur1450 ago. I'm starting the TSA 9 week and it seems a little excessive days 1-3 had me in the gym between 90-120 minutes depending on rpe and stuff which impacts rest time day 4 which is a reverse sbd day can take around 3 hours. Ik it gets hate but the Texas method worked good for me. Jan 3, 2024 · 3. Ideally I still want to train 6x per week, maybe 5x but nothing less than that. Within this article is a client case in which I created an upper body-focused powerbuilding program for eight weeks, leading into a 12-week meet prep. Runner up: PHAT, which (spoiler alert) also won the title of most popular powerbuilding program down below. disney prints vintage This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. You could always try to structure it: day 1, squats + accessory day 2, bench + accessory day 3, deadlift and accessory. This simple routine dedicates one day per week to each exercise. Overview99 $ 29 Program Length: 10 Weeks. GreySkull LP (GSLP) is a powerbuilding program designed to help beginners get bigger and stronger. Learn how to build muscle and lose fat using the latest scientific. Week 12 177. For example: Monday: Workout 1. The powerlifting program places emphasis on both - building maximum strength over the 12-week period while also giving the body sufficient time to rest, recover, and rejuvenate for the day of the event. Day 4 - Shoulders and Arms Day 6 - Off. Initially created by Reddit user […] One of its benefits is flexibility, which can be implemented in a powerbuilding routine 4 day split, 5 day split, or 6 day split. Dark Horse Program Overview. How long does it take to become a PSW in … Overview Information Ages: 3 Cost: Free. American Airlines is introducing a program where you can redeem AAdvantage miles to gift status to a friend.
The PHAT is a powerbuilding program, as it uses a combination of powerlifting and bodybuilding principles in training Novice lifters can try 3-day beginner programs or upper/lower splits to avoid risks of injuries. 44K subscribers in the powerbuilding community A hybrid of Powerlifting, and Bodybuilding. jpg" class="attachment. 3) Every other day, ex: sun – tues -thurs – sat. atlas freight forwarding inc It can be run as a 3 day or 4 day program and resets every 4… Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts). The original 5×5 splits your training routine into three days — a heavy day on Monday,. Online degree programs are becoming increasingly popular for those looking to further their education without having to attend a traditional college or university Volunteering is a noble endeavor that not only helps those in need but also offers personal fulfillment and growth. This is an 8 week program, 6 days of training per week. On this program you'll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. It's also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts 5/3/1 Forever: Simple And Effective Programming for Size, Speed and Strength97. First, the host needs to solidify plans for the day’s itinerary. vivek flowers frisco These days, credit card rewards programs are prolific. Ensure A Caloric Deficit. This program will focus 3 of its 4 training days on what are known as " The Big 3 lifts". The split is as follows: Week 1 Tuesday - Rest. Powerbuilding I is a paid program, so I won't go into too much detail, but it has three lifting days per week with three lifts per day plus some GPP work that can be done whenever you want (cardio, abs, and upper back). cleveland fire scanner It was first developed by Captain Spasmo who was renowned for being the record holder for the Yoth-Sarcasmo Press (YSP). To help you start your powerbuilding journey, I put together this four-day program that follows a straightforward upper/lower split. You can either incorporate some of the GPP into existing days +1 gpp or however it works best. Two bench (an "A" workout one day and a "B" workout. BW: 200 Bench: 300 Squat: 365 Deadlift 425. Woman might also enjoy participating in a group exercise. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.
Day 5: Lower-Body Hypertrophy Day. Individual … The Broadview Village Enrichment Program (BVEP) The Broadview Village Enrichment Program has two sites that provide access to community participation supports and … 1. I'm tryna find the best free Powerbuilding program. 4 (256 ratings) Program Description Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. I like this program for strength but I am a gym rat and wanted a 5 day split that hits. It involves speed work, isolation and machine exercises, HIIT cardio, and diet and supplement tips. A coach or good training partner is very important. Table of Contents1 What is an Intermediate Powerlifter?2 Popular Intermediate Powerlifting Programs22 TSA Intermediate Powerlifting Program v23 GZCL Jacked and Tan 24 nSuns 5/3/12. Aug 6, 2022 · Intensity is the weight on the bar relative to your one-rep maximum. The rest of your workout you train as a bodybuilder. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks 6 days per week Looking for a 6 day Powerbuilding program. Program is split into three phases: volume, building (i strength realization), and intensity. Crossfit is an excellent way to improve your fitness, but some Crossfit programs only focus on the workouts of the day (WODs) and don't prioritize strength. Free essays, homework help, flashcards, research papers, book reports, term papers, history, science, politics Phase 3. FlyakiteOSX is a skinning program for Windows XP that will make Windows look and act like Mac OS X. Proverbs 31:20-21, 1 Corinthians 11:13, Ephesian. costco employement Option 4 - Bench Press Focused. Main Goal: Build Muscle Training Level: Intermediate Program Duration: 12 Weeks Days Per Week: 6 Days Jeff Nippard All Programs as of 5/17/2024 with Excel Torrent This is a 6 week conjugate powerlifting program. Jul 23, 2014 · Deadlifts or Barbell Rows (pick one, not both) Here is how you will perform the 7 sets: Set 1 - Weight x 5 reps. Another free strength program from Brian Alsruhe, this time focusing on mass building. … On this program you’ll hit a major compound movement (for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. Barbell or Dumbbell Lunges, Split Squat, or Step-Ups - 4 sets x 6 - 10 reps. From the spreadsheet: The goal […] Nov 2, 2022 · Complete all three workouts over a week, with at least one day of rest in between every training day. While the lack of specificity may not make this a good program for meet prep, it’s a good choice for lifters looking to. Use 10% more weight than Week 1. This "shock" is going to prime your body to train hard and helps get your core body temperature up. Some have separate days reserved for powerlifting exercises and bodybuilding workouts. It is designed for intermediate weightlifters. This routine is meant to be run for at least 12 weeks. Weeks 9-12: 7 sets x 3 reps. 99athletes on this program. Leaving aside your requests, 3x a week while cutting is pretty low frequency -- your muscles need growth level stimulus just to mitigate breakdown. It has the option to be run as a peaking program for a meet. Jeff Nippard's Powerbuilding System Details. Wednesday: Workout 2 The advanced powerlifting program is percentage-based, and StrengthLog will calculate your training weights based on your one-rep maxes. We also provide a spreadsheet for the 5/3/1 Program so you can track your progress. And a set/rep scheme for the entire 12 weeks of the program. bloxburg house ideas 30k Deadlift or power clean (as you get more comfortable with pulling weight from the floor) - 3×5. Cube Method (Brandon Lilly) - Best for Intermediate to Advanced Lifters. Day one of Thailand's "Phuket Sandbox" program. Day 3 - Quads and Calves Day 5 - Shoulders and Biceps. 01-10-2016, 06:45 PM #18. As I’ve said, you have to cram a lot of work into just four workouts when following a 4-day split. The Best Powerlifting 3 Day Split Routine to Gain Strength This program involves performing big lifts (squat, bench, and deadlift) once a week. Overall Lifting Frequency: 5 Days/Weekly. What is powerbuilding? Is a Powerbuilding Program Right for Me? Some Factors to Consider. Last Modified On January 3, 2024. I'm currently a novice learning to prioritize deadlifting. Check out the spreadsheet for Brian Alsruhe's 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style. The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak. This workout split allows for recovery from a certain set of movements while still training other movements. So near the end of the mesocycle, a lifter should be working closer to RiR 1 to 2 than 3 to 4. Should I do it in order like Phase 1,Phase 2, Phase 3 or can I also just go to Phase 3? Also maybe if anyone has done the programs has some advice.