A training week has 5 sessions: 2 power sessions and 3 hypertrophy sessions.

This weight is up to the lifter, but 70-80 of a movements 1RM is probably a good starting point.

For example, the lower hypertrophy day calls for squats, just like the lower power day.

The primary difference is that the weight will be lower, 70 of what was squatted earlier in the week, for 6 sets of 3.

Layne recommends deloading every 6 to 12 weeks, with the deload lasting for 1 to 3 weeks at 60-70 of normal weights.

The PHAT workout is a strength and hypertrophy program developed by Dr.

Layne Norton for athletes looking to make gains in both size and power.

This is accomplished through hypertrophy focused training days and power focused training days.

It has 5 training sessions per week and lasts for a total of 12 weeks, comprised of four 3 week cycles (2 weeks training, 1 week deload).

The frequent deloads are due to the high volume and intensity of the training weeks.

For pure aesthetic goals, this is a fine program to run as soon as you are comfortable with the exercises.

Its ingredients include 350 mg of caffeine anhydrous, 8 grams of L-Citrulline Malate, and 300 mg of Alpha GPC among others.

Dr. Squat Powerlifting Program Free Lifting Guides

In addition to these programs, I strongly recommend you check out The Art Science of Lifting and the free lifting guides he authored.

Created by John Sheaffer (aka Johnny Pain), the GreySkull LP (GSLP) Program is a fantastic 3 day per week routine for novice lifters.

While only calling for three workouts per week, each session includes the squat, bench, and deadlift.

If youre looking to start lifting and want something that works, this Google spreadsheet is a.

Dr. Squat Powerlifting Program For Free Over At

For the full scoop, sign up for free over at Kizen, but heres the jist.