PH3: Layne Norton's Power And Hypertrophy Trainer, Day 76

The final training day of Week 11 is a squat and leg-hypertrophy workout. Get it done and enjoy your rest.

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Because these workouts require a little more rest than you may be used to taking, they will take you longer. A five-minute rest through a 5-set lift is going to take at least 25 minutes.

If you don't have the time to complete both the strength and the hypertrophy work at once, split them up. Or, if you don't feel like going to the gym twice in one day, use one of your rest days to make up the hypertrophy portion of the workout.

I don't really care when you do the work; what matters is that you complete the workouts. Do them right, and you'll see big changes.

Day 76: Squat, leg hypertrophy


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


Leg Extension

2 sets of 8-10 reps (3 RIR)
Leg Extensions Leg Extensions


Leg Curl

4 sets of 6-8 reps (3 RIR)
Seated Leg Curl Seated Leg Curl


Calf Raise

4 sets of 6-8 reps (1 RIR)
Standing Calf Raises Standing Calf Raises


BFR Calf Raise

4 sets of 20, 10, 10, 10 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.



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