PHAT on iPhone and Apple Watch

Power Hypertrophy Adaptive Training, Layne Norton's five-day program. Two heavy power days, then three volume days that open with fast sets of a big lift. Two Plates runs it by its rules and tells you why each weight changed.

Free to download. Running PHAT is part of a one-time unlock, US$24.99. Never a subscription.

The five days

Upper PowerBarbell Row · 3×3–5Lat Pulldown · 3×6–10Bench Press · 3×3–5Dip, Overhead Press · 3×6–10Barbell Curl, Skull Crusher · 3×6–10

Lower PowerSquat · 3×3–5Leg Press · 3×6–10Deadlift · 3×3–5Leg Curl, Calf Raise · 3×6–10

Back & ShouldersBarbell Row · speed · 6×3Pull-Up, Seated Cable Row · 3×8–12Lat Pulldown · 3×12–15Dumbbell Shoulder Press, Upright Row · 3×8–12Lateral Raise · 3×12–20

Lower HypertrophySquat · speed · 6×3Leg Press, Romanian Deadlift · 3×8–12Leg Extension, Leg Curl · 3×12–15Calf Raise · 3×10–15

Chest & ArmsBench Press · speed · 6×3Incline Dumbbell Press · 3×8–12Cable Fly · 3×12–15EZ Bar Curl · 3×8–12Hammer Curl · 3×12–15Triceps Pushdown · 3×8–12Overhead Triceps Extension · 3×12–15

Your first session sets the starting weights: type what you lift and the rules take over from there.

The rules, run for you

Power days: make every set, add weight

Rows, bench, squat and deadlift work in 3 to 5 reps. Make every set and the weight goes up next week, 2.5 kg on rows and bench, 5 kg on squat and deadlift. Miss three power sessions running and the lift drops 10%.

Speed sets: fast, and yours to pick

Each volume day opens with six fast triples of a big lift, at a weight you can move quickly. Norton suggests 65 to 70% of your three-rep max. Two Plates logs them as you lift them and no rule fires, so the weight stays your call.

Volume work: climb the reps first

Everything else runs double progression. When every set reaches the top of its range, the weight goes up 2.5 kg and you build back from the bottom.

What the app tells you

When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:

Barbell RowUpper Power

All sets made → +2.5 kg next session (linear progression).

SquatLower Power

Missed 3 sessions running → −10% and work back up (program deload rule).

Cable FlyChest & Arms

All sets at 15 → add 2.5 kg and build back from 12 (double progression).

Logging it

Every set arrives filled in from the program. If that is what you lifted, one tap logs it. Six speed triples are six taps.
RPE or RIR on any set, one tap on the keypad, if you track effort.
Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.

The proven programs list in Two Plates — PHAT sits in the proven programs list. Reading its rules is free.

Two Plates on Apple Watch, one tap to confirm a set — One tap on the wrist logs the set.

Before you switch

What does it cost?

The logger is free with no caps, including building your own program. Running PHAT and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.

Do I need an Apple Watch?

No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.

Can I bring my history?

Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time. How to bring it over.

Kilograms or pounds?

Either. Prescriptions follow the unit you train in and round to the plates you own.

Is this the official PHAT app?

No. Two Plates is not affiliated with Layne Norton. It runs PHAT as he published it, and the r/Fitness wiki lists it among its recommended routines.