PH3: Layne Norton's Power And Hypertrophy Trainer, Day 69

This is the last workout of Week 10. Go hard and leave it all in the gym.

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On your last set of squats, challenge yourself to do more reps with this weight than you ever have. When you train your body to do a lot of reps with heavy weight, you'll get a whole lot better at doing just one!

Once you're done with that, wrap up those upper legs and hit some quality BFR reps. Your hamstrings, quads, and calves will be screaming.

Day 69: Squat, leg hypertrophy
1

Squat

87.5% of max
5 sets of 3 reps, go to failure on final set
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



Plus-Set Calculator


Enter the number of reps you completed on the final set of these exercises.

Squat

Reps


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