PH3: Layne Norton's Power And Hypertrophy Trainer, Day 59

Get your squat and bench on today. Then beef up those lower legs with some BFR calf raises!

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Five reps can be pretty challenging, especially when the load is over 80 percent. But you have the physical and mental strength to do it. Get through each rep with perfect form.

Once you're done with the strength portion of the workout, hit your legs with some higher reps for growth. Don't forget to end the day with some BFR calf raises. If calves have been your weak point, it's time to change that!

Day 59: Squat, Bench, Leg Hypertrophy
1

Squat

82.5% of max
3 sets of 5 reps
Squat Squat

2

Bench Press

82.5% of max
3 sets of 5 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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