PH3: Layne Norton's Power And Hypertrophy Trainer, Day 6

The great thing about the PH3 Trainer is that there's no guesswork. Just follow the program every day, and you'll reach your goals!

Back | Main | Next

I've designed the PH3 program around very specific calculations in order to yield maximum results, and you don't get to play with those numbers. I guarantee the science and research that went into this program are much more reliable than any guesses or tweaks you might want to add.

That said, you do have some wiggle room when it comes to the schedule. If you can't budget enough time in the gym today to complete both the squats and the leg workout, do some of it tomorrow.

Day 6: Squat, Leg Hypertrophy
1

Squat

82.5% of max
3 sets of 5 reps
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


Because I saw a need for well-formulated supplements that completely cut the BS, I developed my own line that smart lifters could trust: CARBON. Go Now!

Back | Main | Next