PH3: Layne Norton's Power And Hypertrophy Trainer, Day 12

You've been champing at the bit to take your sets to failure. Today's the day to let yourself off the leash and go for it!

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This is your heaviest lift day of the week, and the day you finally get to push yourself to absolute failure on the deadlift and bench press. To do these "plus sets," perform the moves as listed in the workout table, but take the last set of each to complete failure. In other words, complete as many reps as possible (AMRAP).

Take these sets seriously! The plus sets serve as mini tests that will help determine how you perform at the end of the phase. Once you've completed the plus sets, put the number of reps you completed in the calculator below!

Remember, though, that if you're doing the first phase of the PH3 Trainer as a "warm-up" to the real trainer, don't perform the plus sets. Just continue to do the sets and reps exactly as programmed.

Day 12: Deadlift, Bench, Upper-Body Hypertrophy
1

Deadlift

82.5% of max
3 sets of 4 reps, go to failure on final set
Deadlift Deadlift

2

Bench Press

82.5% of max
4 sets of 5 reps, go to failure on final set
Bench Press Bench Press

3

Pec-deck fly or cable crossover

2 sets of 12-15 reps (3 RIR)
Butterfly Butterfly

4

Cable or machine pull-down

2 sets of 12-15 reps (2 RIR)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

Dumbbell or machine row

2 sets of 12-15 reps (2 RIR)
Dumbbell or machine row Dumbbell or machine row

6

Lateral raise

2 sets of 12-15 reps (2 RIR)
Side Lateral Raise Side Lateral Raise

7

Machine preacher curl or concentration curl

5 sets of 12-15 reps (1 RIR)
Concentration Curls Concentration Curls

8

BFR machine curl

2 clusters of 4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Machine Bicep Curl Machine Bicep Curl

9

Cable triceps press-down

3 sets of 12-15 reps (1 RIR)
Triceps Pushdown Triceps Pushdown

10

BFR cable triceps press-down

2 clusters of 4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Triceps Pushdown Triceps Pushdown



Plus-Set Calculator


Enter the number of reps you completed on the final set of these exercises.

Deadlift

Reps

Bench Press

Reps


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