PH3: Layne Norton's Power And Hypertrophy Trainer, Day 19

You used your rest day to catch up on food prep and physical recovery. Now you're ready to hit the iron hard and test your limits!

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Like last week, you'll take the final sets of your deadlift and bench press to failure, using a spotter for safety. Don't be alarmed if you can't do much more than you did last week. If you've been following the PH3 Trainer faithfully, you're getting stronger.

Keep in mind that you're only taking the deadlift and bench press to failure; you still need to leave some reps in reserve on the accessory exercises. Doing AMRAP on every exercise at every workout might may you feel like a weightlifting god now, but in the long term you'd end up with fewer gains and a slew of injuries.

Don't forget to skip the plus sets if you're just beginning this strength program and are using the first block as an introductory phase.

Day 19: 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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