I've been doing Layne Norton's PHAT training system for a few months now. I've seen some pretty great results in terms of strength increases on "big lifts" (squat, bench, rows and cleans to an extent), and I've noticed a reasonable amount of change in things I've had trouble with in the past, including my arms. I've done Strong Lifts, various circuit training programs, P90X, and serious kung fu training, so I have a good foundation for fitness, but I've still seen good strength increases, progressively at that, with this program.
Here's what my week usually looks like:
| Sunday | Monday (upper body power day) | Tuesday (lower body power day) | Wednesday | Thursday (shoulder/arm hypertrophy) | Friday (lower body hypertrophy) | Saturday (chest and arms hypertrophy) |
| rest | 3x5 bent over rows | 3x5 squats | rest/jog | 6x3 power cleans | 6x3 squats | punching bag work |
| 2x8 perfect form pull ups | 6x3 bent over barbell rows | jog | skull crushers | |||
| 3x5 barbell bench press | 3x8 barbell overhead press | |||||
| 2x8 overhead dumb bell shoulder press | 3x12 barbell shrugs | |||||
| 2x10 skull crushers |
This isn't 100% true to the program, but it gets me 2 days of squats (3 leg days, if you include cleans), and some good back work.
I'd like to modify this in the future so I'm doing more running and I'm doing more back work. I'd like to do a pull up program, like the Armstrong pull up program, and be more diligent with tricep work. I'd ALSO like to even out my strength more. My left arm has always been stronger, but even more so since my shoulder surgery in 2006.
I'll post some stats with graphs and what not at some point. All of my progress is being tracked manually as it's easiest to go over to a book and journal what I've done right after I complete a set.