PH3: Layne Norton's Power And Hypertrophy Trainer, Day 51

One big hypertrophy day means you'll achieve one killer pump. Time to let those muscles grow!

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Today's a double whammy. You'll hit both your lower and upper body with this hypertrophy workout. But, it's also your last hypertrophy-only training session for the week, so make the most of that muscle growth.

The combination of traditional bodybuilding movements and blood-flow restriction should be enough to make this one heck of a workout.

Day 51: Full-body Hypertrophy
1

Leg Extension

2 sets of 8-10 reps (3 RIR)
Leg Extensions Leg Extensions

2

Leg Curl

2 sets of 8-10 reps (3 RIR)
Seated Leg Curl Seated Leg Curl

3

Calf Raise

4 sets of 6-8 reps (1 RIR)
Standing Calf Raises Standing Calf Raises

4

BFR Calf Raise

4 sets of 20, 10, 10, 10 reps
30 sec. rest between sets
Standing Calf Raises Standing Calf Raises

5

Flat or incline dumbbell bench press

2 sets of 6-8 reps (3 RIR)
Dumbbell Bench Press Dumbbell Bench Press

6

Lat pull-down or weighted pull-up

3 sets of 6-8 reps (2 RIR)
Lat pull-down Lat pull-down

7

T-Bar Row or machine row

2 sets of 6-8 reps (2 RIR)
T-Bar Row T-Bar Row

8

Seated military press

2 sets of 5-7 reps (3 RIR)
Seated military press Seated military press

9

Dumbbell or EZ-bar curl

4 sets of 6-8 reps (1 RIR)
Dumbbell Bicep Curl Dumbbell Bicep Curl

10

BFR machine biceps curl

4 sets of 20, 10, 10, 10 reps
(rest 30 seconds between each set)
BFR machine biceps curl BFR machine biceps curl

11

EZ-Bar Skullcrusher or cable triceps press-down

4 sets of 6-8 reps (1 RIR)
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

12

BFR cable triceps press-down

4 sets of 20, 10, 10, 10 reps
(rest 30 seconds between each set)
BFR cable triceps press-down BFR cable triceps press-down


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