PH3: Layne Norton's Power And Hypertrophy Trainer, Day 80

If your calves are your weakest point, these BFR sets are going to help them grow like crazy!

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If you're feeling fatigued today, remember that every rep you complete is just bringing you closer to reaching your strength and physique goals. Success in either goal takes time, patience, and a lot of hard work. Some days, you're just going to have to turn off the parts of your brain that are telling you to stop.

You get to take a rest tomorrow, so get to work!

Day 80: Squat, bench, leg hypertrophy
1

Squat

82.5% of max
6 sets of 5 reps
Squat Squat

2

Bench Press

82.5% of max
6 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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