PH3: Layne Norton's Power And Hypertrophy Trainer, Day 17

Only chicken-legged fools skip leg day! Squat, curl, and raise your way to stronger wheels, and you'll achieve the well-balanced physique of your dreams.

Back | Main | Next

If you've been following my recommendations consistently while on the PH3 Trainer, you can already feel yourself getting stronger from week to week. What you might not be seeing yet, however, is a significant change in your appearance.

That's to be expected; building muscle takes time, especially when done right. Just keep doing the work and have faith in the process (and my research). Those gains will come.

Day 17: Squat, Bench, Leg Hypertrophy
1

Squat

77.5% of max
4 sets of 7 reps
Squat Squat

2

Bench Press

77.5% of max
4 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


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!

Back | Main | Next