What is PHAT?
PHAT — Power Hypertrophy Adaptive Training — is a five-day powerbuilding split that pairs two heavy, lower-rep power days with three higher-rep hypertrophy days. The goal is to build strength and size at the same time rather than choosing one.
LiftLab runs both halves of the split, rounds your working weights to real plates, and tracks volume and PRs across the week so you can see both strength and size progress.
How LiftLab runs PHAT
- Heavy power days and high-rep hypertrophy days, structured
- Plate-rounded working weights
- Double-progression friendly accessory tracking
- Built-in rest timer
- Volume and PR tracking across the split
Who it's for
Intermediate powerbuilders training five days a week who want strength and size in the same program.
How to get PHAT in LiftLab
- Install LiftLab free from Google PlayLiftLab is an Android app. Download it from Google Play — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the PHAT planIt's added to your app as a fully editable copy.
- Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
- TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.
PHAT FAQ
Do I need the LiftLab app to run PHAT?
Yes. LiftLab is a free Android app. Install it from Google Play and download PHAT from the in-app catalog.
Can I edit the exercises?
Yes. Every exercise, set scheme, and progression in PHAT is editable in the plan builder.
Is PHAT free in LiftLab?
Yes — the app and the plan are free, with no account required.