PH3: Layne Norton's Power And Hypertrophy Trainer, Day 45

Take a look back at what you lifted during Week 1. I'll bet you've come a long way!

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The second phase of the PH3 Trainer is called the "intermediate phase." The only real difference between this block and the initial block is that you should be using more weight. Think about that today as you hit your reps. Don't sell yourself short—your results are dependent upon it.

Day 45: Squat, Bench, Leg Hypertrophy
1

Squat

80% of max
5 sets of 6 reps
Squat Squat

2

Bench Press

80% of max
5 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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