PH3: Layne Norton's Power And Hypertrophy Trainer, Day 1

It's Day 1 of the PH3 Trainer. If you've watched the videos and tested your one-rep maxes, it's time to get to the gym and start growing!

Main | Next

Welcome to the first day of my PH3 Trainer! I hope you're ready to do some work, because this program isn't for the faint of heart. It's also not for beginner or intermediate lifters. I've designed this 13-week trainer for advanced lifters who are looking to build both size and strength, so if you're not experienced enough, try out one of the many other free trainers here at Bodybuilding.com first.

Even if you're an advanced lifter, you can't just jump into the PH3 trainer without doing a bit of homework first. Be sure to watch the overview videos before beginning, because you're going to want to know what you're getting yourself into!

If you decide you'd like to complete this trainer, the first thing you have to do is figure out your one-rep max for the squat, deadlift, and bench. The entire trainer is based on using percentages of those numbers, so it's imperative that you know them. If you haven't tested for them, then use this calculator:

Phase 1: Max Weight Calculator


Lifting Experience

Squat

Weight
Reps

Bench

Weight
Reps

Deadlift

Weight
Reps


Once you put your 1RM into the calculator, the percentage you'll use each day will already be programmed into the daily workout. All you'll have to do is click on the day you're on, and you'll be able to see how much weight you should be using for the big lifts.

Apply Phase 1 in BodySpace
Day 1: Squat, Bench, Deadlift
1

Squat

72.5% of max
2 sets of 9 reps
Squat Squat

2

Bench Press

72.5% of max
2 sets of 9 reps
Bench Press Bench Press

3

Deadlift

72.5% of max
2 sets of 7 reps
Deadlift Deadlift


If you're accustomed to using a regular body-part split, then jumping into this trainer without getting used to doing heavy squats, deadlifts, and bench presses twice per week is a bad idea. I suggest completing the first block twice. The first time you go through the first block, don't do the "plus sets." Just go through each set as you normally would without trying to get as many reps as you can.

After four weeks of heavy training, you should be ready to complete the trainer as prescribed.

Because I saw a need for well-formulated supplements that completely cut the BS, I developed my own line that smart lifters could trust: CARBON. Go Now!

Main | Next