PH3: Layne Norton's Power And Hypertrophy Trainer, Day 86

Today is the only hypertrophy workout you'll do this week. Have fun!

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For this workout, I put together the upper-body and lower-body hypertrophy workouts that you've been doing throughout the trainer. It will feel like a longer workout than normal, but you shouldn't be taxing yourself so hard that the workout feels terrible.

Perform the leg portion of this workout before you do the upper-body portion. It takes more of your body's energy to train legs, so work them when you have the most energy.

Day 86: Full-body Hypertrophy
1

Leg Extension

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

2

Leg Curl

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

3

Calf Raise

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

4

BFR Calf Raise

4 sets of 20, 10, 10, 10 reps
30 sec. rest between sets
Standing Calf Raises Standing Calf Raises

5

Pec-deck fly or cable cross-over

2 sets of 12-15 reps (3 RIR)
Butterfly Butterfly

6

Cable or machine pull-down

2 sets of 12-15 reps (2 RIR)
Cable or machine pull-down Cable or machine pull-down

7

Dumbbell or machine row

2 sets of 12-15 reps (2 RIR)
Dumbbell or machine row Dumbbell or machine row

8

Lateral Raise

2 sets of 12-15 reps (2 RIR)
Side Lateral Raise Side Lateral Raise

9

Machine Preacher Curl or concentration curl

5 sets of 12-15 reps (1 RIR)
Machine Preacher Curls Machine Preacher Curls

10

BFR machine curl

2 clusters of 4 sets of 30, 15, 15, 15 reps
30 sec. rest between sets
BFR machine biceps curl BFR machine biceps curl

11

Cable triceps press-down

5 sets of 12-15 reps (1 RIR)
BFR cable triceps press-down BFR cable triceps press-down


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