PH3: Layne Norton's Power And Hypertrophy Trainer, Day 10

Today's leg workout may have you hobbling around tomorrow, but that's OK—you've got a rest day to recuperate afterward!

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I've designed the split to give you two rest days per week, and you'll get the best results by following it as laid out in the trainer. However, it's better to squeeze any missed workouts in on a rest day than to skip them entirely! If you absolutely don't have time for today's leg workout, get to the gym tomorrow on your rest day and bust it out.

Day 10: Squat, Bench, Leg Hypertrophy
1

Squat

77.5% of max
3 sets of 7 reps
Squat Squat

2

Bench Press

77.5% of max
3 sets of 7 reps
Bench Press Bench Press

3

Leg extension

2 sets of 8-10 reps (3 RIR)
Leg Extensions Leg Extensions

4

Leg curl

2 sets of 8-10 reps (3 RIR)
Seated Leg Curl Seated Leg Curl

5

Calf raise

4 sets of 6-8 reps (1 RIR)
Standing Calf Raises Standing Calf Raises

6

BFR calf raise

4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Standing Calf Raises Standing Calf Raises


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