PH3: Layne Norton's Power And Hypertrophy Trainer, Day 48

Make the most of Week 7 and finish strong!

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You're nearly halfway through this training program. Hopefully, you've been taking some progress photos so you can see just how far you've come by now. It's also a great idea to look back at your lifts in Week 1 and see just how much stronger you are today.

The squat portion of the workout is fairly heavy—85 percent—so getting as many reps as possible on that fifth set should be quite the challenge. The difficulty doesn't mean you get to stop short. Really push yourself and aim for more reps than you achieved the previous week.

Day 48: 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

3

BFR Leg Curl

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

4

Calf Raise

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

5

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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