PH3: Layne Norton's Power And Hypertrophy Trainer, Day 82

It's another glorious day. You know what that means—let's go lift!

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There aren't many days left to practice your big three lifts before you test for your new max. That means every day has value, and every training session needs to be taken seriously.

The weight is up near 90 percent today—that's no joke. Keep your form tight and your mind completely focused on the tasks ahead. Don't let anything slip.

Day 82: Deadlift, Bench, Upper-Body Hypertrophy
1

Deadlift

87.5% of max
6 sets of 2 reps, go to failure on final set
Deadlift Deadlift

2

Bench Press

87.5% of max
6 sets of 3 reps, go to failure on final set
Bench Press Bench Press

3

Flat or incline dumbbell bench press

2 sets of 6-8 reps (3 RIR)
Dumbbell Bench Press Dumbbell Bench Press

4

Lat pull-down or weighted pull-up

3 sets of 6-8 reps (2 RIR)
Lat pull-down Lat pull-down

5

T-Bar Row or machine row

2 sets of 6-8 reps (2 RIR)
T-Bar Row T-Bar Row

6

Seated military press

2 sets of 5-7 reps (3 RIR)
Seated military press Seated military press

7

Dumbbell or EZ-bar curl

4 sets of 6-8 reps (1 RIR)
Dumbbell Bicep Curl Dumbbell Bicep Curl

8

BFR machine biceps curl

4 sets of 20, 10, 10, 10 reps
(rest 30 seconds between each set)
BFR machine biceps curl BFR machine biceps curl

9

EZ-Bar Skullcrusher or cable triceps press-down

3 sets of 6-8 reps (1 RIR)
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

10

BFR cable triceps press-down

4 sets of 20, 10, 10, 10 reps
(rest 30 seconds between each set)
BFR cable triceps press-down BFR cable triceps press-down



Plus-Set Calculator


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

Deadlift

Reps

Bench Press

Reps


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