PH3: Layne Norton's Power And Hypertrophy Trainer, Day 20

It's the end of Week 3. Work hard in the gym, then relax and enjoy your recovery day!

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One workout left in Week 3! Today, you'll test yourself by going to failure on the last set of squats, using good form to prevent injury. There's no point in getting sloppy to bust out extra reps; you'll just mess up your numbers for the next week, and risk hurting yourself in the process.

Hammer out the rest of your leg workout when you're done, but leave a rep in reserve when doing the calf raises. You'll have jelly legs when you limp out of the gym, but they'll recover tomorrow!

Day 20: Squat, Leg Hypertrophy
1

Squat

82.5% of max
5 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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