PH3: Layne Norton's Power And Hypertrophy Trainer, Day 41

Yesterday was tough, but that doesn't mean today will be any easier! Grit your teeth and go lift.

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How much power can you produce, and how many reps can you turn that into? Work for every rep, and explode out of the hole.

Once you're done with that last set of squats, move on to some BFR training. The reps are high, the weight light, and the pump real!

Day 41: Squat, Leg Hypertrophy
1

Squat

85% of max
5 sets of 4 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

4

BFR Leg Curl

4 sets of 30, 15, 15, 15 reps
30 sec. rest between sets
Seated Leg Curl Seated Leg Curl

5

Calf Raise

3 sets of 12-15 reps (1 RIR)
Standing Calf Raises Standing Calf Raises

6

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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