PH3: Layne Norton's Power And Hypertrophy Trainer, Day 38

The process may seem slow, but remember that steady effort yields the best results. Push on through today's power and hypertrophy phases, and trust the process.

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Don't change anything about this program. I've calibrated it to work for you and don't want you adding weight, even if you think it's not as challenging as you expected. The only thing I'll give you room to adjust is the days you do certain lifts. Don't get me wrong: I'd like you to stick to the program as strictly as possible, but we all know that life happens.

If you only have time to fit in your big lifts today and can't carve out more time for accessory work, it's OK to do your lower-body, hypertrophy workout on your rest day or tack it on to the next day's training. Just be sure to fit all your lifts in during the week.

Day 38: Squat, Bench, Leg Hypertrophy
1

Squat

80% of max
4 sets of 6 reps
Squat Squat

2

Bench Press

80% of max
4 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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