PH3: Layne Norton's Power And Hypertrophy Trainer, Day 23

Lifting to failure isn't always the answer. Keep some reps in reserve and you'll keep yourself coming back to the gym!

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I know, I know—you're strong as hell now, and you're ready to take some of these moves to failure, right?

Wrong! Those reserve reps (RIR) are in place for a reason; they help your body recover more quickly, so you can continue to move serious weight at your next workout. Take everything to failure and you'll find yourself needing six rest days per week. It's pretty hard to make progress if you're only recovered enough to get to the gym once per week.

If you find yourself crunched for time today, move some of the exercises over to your rest day.

Day 23: Full-Body Hypertrophy

Leg extension

2 sets of 8-10 reps (3 RIR)
Leg Extensions Leg Extensions


Leg curl

2 sets of 8-10 reps (3 RIR)
Seated Leg Curl Seated Leg Curl


Calf raise

4 sets of 6-8 reps (1 RIR)
Standing Calf Raises Standing Calf Raises


Flat or incline dumbbell bench press

2 sets of 6-8 reps (3 RIR)
Dumbbell Bench Press Dumbbell Bench Press


Lat pull-down or weighted pull-up

3 sets of 6-8 reps (2 RIR)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


T-bar row or machine row

2 sets of 6-8 reps (2 RIR)
Lying T-Bar Row Lying T-Bar Row


Seated military press

2 sets of 5-7 reps (3 RIR)
Seated military press Seated military press


Dumbbell or EZ-bar curl

5 sets of 6-8 reps (1 RIR)
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl


BFR machine biceps curl

4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Machine Bicep Curl Machine Bicep Curl

EZ-Bar Skullcrusher EZ-Bar Skullcrusher


BFR cable triceps press-down

4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Triceps Pushdown Triceps Pushdown

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