PH3: Layne Norton's Power And Hypertrophy Trainer, Day 31

Today's a good day for feats of strength. Put your power to the test, and then get ready for a good old bodybuilding workout.

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It's time to take things to the next level and really put in work. Today's a combination of two great things: strength and hypertrophy. Rest as long as you need between lifts, even if that means four minutes of recovery time before you feel ready to go again.

After that, you'll hit your legs with extensions, curls, and raises. The trifecta of quad, hamstring, and calf work will leave you with some well-worked wheels.

Day 31: Squat, Bench, Lower-body Hypertrophy
1

Squat

80% of max
3 sets of 6 reps
Squat Squat

2

Bench Press

80% of max
3 sets of 6 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


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