PH3: Layne Norton's Power And Hypertrophy Trainer, Day 62

Leg days are rough—there's no denying it. But it's days like today that make you a stronger person.

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These end-of-the-week leg days are no joke. Not only do you have to put a huge amount of effort into your squats, you have some crazy BFR work to do afterward. Although your BFR reps won't be heavy, they're going to hurt like hell as you're doing them!

Leave your wraps on for the entire four-set cluster and make sure you take 30 seconds of rest between each set. If you can't hit the prescribed rep range, the wraps are too tight or the weight is too heavy.

Day 62: Squat, leg hypertrophy
1

Squat

87.5% of max
4 sets of 3 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


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