PH3: Layne Norton's Power And Hypertrophy Trainer, Day 66

Get your head in the game before you walk into the gym. If your mind isn't clear, the weights won't move.

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Doing 20 reps over 80 percent is not an easy task for anybody. The last reps of the last couple sets are going to require you to dig. Know that going in. Powerlifting is just as much of a mind game as it is a physical one. Don't let the weight win.

Day 66: Squat, bench, leg hypertrophy
1

Squat

82.5% of max
4 sets of 5 reps
Squat Squat

2

Bench Press

82.5% of max
4 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

4 sets of 6-8 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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