PH3: Layne Norton's Power And Hypertrophy Trainer, Day 5

Hit your deadlift and bench first, then spend the rest of the workout working on the pump!

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The first four weeks of the PH3 Trainer are called the "accumulation phase" because you're accumulating volume: You're increasing the total amount of weight you lift each week. Total volume is an important consideration when designing or choosing a workout: Higher volume means more results with less time spent in the gym. And as much as we all like the gym, do we really want to live there? I sure don't.

Day 5: Deadlift, Bench Press, Upper-Body Hypertrophy
1

Deadlift

82.5% of max
2 sets of 4 reps
Deadlift Deadlift

2

Bench Press

82.5% of max
3 sets of 3 reps
Bench Press Bench Press

3

Pec-deck fly or cable crossover

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

4

Cable or machine pull-down

2 sets of 12-15 reps (2 RIR)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

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)
Concentration Curls Concentration Curls

8

BFR machine curl

2 clusters of 4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Machine Bicep Curl Machine Bicep Curl

9

Cable triceps press-down

3 sets of 12-15 reps (1 RIR)
Triceps Pushdown Triceps Pushdown

10

BFR cable triceps press-down

2 clusters of 4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets
Triceps Pushdown Triceps Pushdown


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