PH3: Layne Norton's Power And Hypertrophy Trainer, Day 13

If you can blast past 5 reps on your last set of squats, see how far you can get!

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It's the second and final test day of Week 2. You'll utilize plus sets—this time by taking the third set of squats to absolutely failure. Doing as many reps as possible (AMRAP) doesn't mean sacrificing form, however; the point is to see how much you can do safely. Drive your knees outward slightly, above your toes, rather than shooting them forward. This will help keep your back and knees safe from injury.

When you're done, get on with your leg workout, then breathe a sigh of relief; you've finished Week 2 and earned a rest day!

Day 13: Squat, Leg Hypertrophy
1

Squat

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

2

BFR leg extension

4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Leg Extensions Leg Extensions

3

BFR leg curl

4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Seated Leg Curl Seated Leg Curl

4

Calf raise

3 sets of 12-15 reps (1 RIR)
Standing Calf Raises Standing Calf Raises

5

BFR calf raise

4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Standing Calf Raises Standing Calf Raises



Plus-Set Calculator


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

Squat

Reps


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