PH3: Layne Norton's Power And Hypertrophy Trainer, Day 40

Get ready to lift heavy for reps. Today, bench and deadlift are on the docket.

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Today is one of those glorious "plus set" days. This is one time the prescribed number of reps doesn't matter. Today, the workout calls for doing 4 sets of 3 reps at 85 percent on deadlift. On the last set, try to push past 3. Heck, push past reps 4 and 5 too if you can. It's here that you'll really be going for it.

Think of these plus sets as mini rep tests of your progress so far. This program changes based on how you perform, and the results of this mini test will help you estimate how many reps you think you'll achieve at the end of the phase.

Day 40: Deadlift, Bench, Upper-Body Hypertrophy
1

Deadlift

85% of max
4 sets of 3 reps, go to failure on final set
Deadlift Deadlift

2

Bench Press

85% of max
5 sets of 4 reps, go to failure on final set
Bench Press Bench Press

3

Pec-deck fly or cable cross-over

2 sets of 12-15 reps (3 RIR)
Butterfly Butterfly

4

Cable or machine pull-down

2 sets of 12-15 reps (2 RIR)
Cable or machine pull-down Cable or machine pull-down

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)
Machine Preacher Curls Machine Preacher Curls

8

BFR machine curl

2 clusters of 4 sets of 30, 15, 15, 15 reps
30 sec. rest between sets
BFR machine curl BFR machine curl

9

Cable triceps press-down

3 sets of 12-15 reps (1 RIR)
Cable triceps press-down Cable triceps press-down

10

BFR Cable triceps press-down

2 clusters of 4 sets of 30, 15, 15, 15 reps
30 sec. rest between sets
Cable triceps press-down Cable triceps press-down



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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