PH3: Layne Norton's Power And Hypertrophy Trainer, Day 73

Everybody wants big wheels that can move big weight. This is how you get them.

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Even though this day is mostly for legs, don't forget about the bench press. Being good at powerlifting means you need to be proficient in all three big lifts. Work just as hard pushing weight as you do squatting it.

Once you're done with your squat and bench work, move on to those single-joint exercises that are responsible for taking your physique up a notch.

Day 73: Squat, bench, leg hypertrophy
1

Squat

82.5% of max
5 sets of 5 reps
Squat Squat

2

Bench Press

82.5% of max
5 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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