PH3: Layne Norton's Power And Hypertrophy Trainer

Dr. Layne Norton's PH3 program will take strong lifters and make them even stronger. This program isn't for everyone, but those who are up to the challenge will grow like never before.

Main | Program | Nutrition & Supplementation | One Rep Max | Taper Week | Get Started

PH3: Layne Norton's Power And Hypertrophy Trainer


BodySpace Share

Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Go big on the big three, and you will get big—period. Make consistent progress on the squat, bench, and dead, and you'll build the body you want: dense, muscular, and strong. This program will help you do it.

I’m Layne Norton, and I want to you to go heavy with me.

Squat, bench, and deadlift

Watch The Video - 00:53


Meet Your Trainer, Layne Norton

Dr. Layne Norton has it all: brains and brawn. This elite powerlifter, competitive bodybuilder, coach, and nutrition consultant also holds a Ph.D. in nutritional science from the University of Illinois. Lucky for you, he’ll be your coach through the next 13 weeks. Follow his well-laid plan and you’ll see huge increases in your deadlift, bench press, and squat numbers as well as some incredible hypertrophy gains!

Overviews

Program Overview

The big three lifts are your keys to a new world of strength and size. Here's what you need to do—and not do—to get the most out of Layne Norton's groundbreaking PH3 program!

Nutrition & Supps

Layne Norton's no-nonsense approach to nutrition is the perfect complement to PH3's classic lifts and airtight programming. Here's everything you need to dial in your calories and macros for performance and growth!

Test Your One Rep Max

If you want to improve, you need to know where you stand right now. Here are two Layne Norton-approved methods of testing your one-rep max!

Taper Week

Tapering is a crucial component to a strength-focused program, but it's one that far too many lifters overlook. Here's how to dial back your workload just enough to get ready to crush a new PR!

Calendar

Phase 1 Accumulation Block

Apply Phase 1 In BodySpace

Week 1

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 2

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 3

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 4

SQUAT, BENCH, DEADLIFT
FULL-BODY
SQUAT, BENCH, LEGS
REST
REST
REP TEST
REST

Phase 2 Intermediate Block

Apply Phase 2 In BodySpace

Week 5

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 6

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 7

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 8

SQUAT, BENCH, DEADLIFT
FULL-BODY
SQUAT, BENCH, DEADLIFT
REST
REST
REP TEST
REST

Phase 3 Intensity Block

Apply Phase 3 In BodySpace

Week 9

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 10

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 11

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 12

SQUAT, BENCH, DEADLIFT
UPPER-BODY
SQUAT, BENCH, LEGS
REST
DEADLIFT, BENCH, UPPER-BODY
SQUAT, LEGS
REST

Week 13 Taper Week

SQUAT, BENCH, DEADLIFT
FULL-BODY
SQUAT, BENCH, DEADLIFT
REST
REST
REP TEST
CONGRATS!

Phase 1 | Phase 2 | Phase 3 | Printable Calendar

Printable Calendar



Learn More

Step One Learn from Layne

Simply knowing your 1RM isn’t enough to make it grow. You’ll need to take your technique on the big three lifts to the next level in order to keep up with the demanding programming of the PH3 program. Luckily for you, I’ve already made three videos that explain everything you need to know.

Watch my in-depth instructional breakdowns of the bench press, squat, and deadlift to learn how to set up right, get tight, and move monster weights safely. I’ve been competing at an elite level for years, and I can help you identify—and fix—what you’ve been getting wrong.

Learn to Squat

Dr. Layne Norton has spent years refining his squat technique. Follow his coaching tips and cues, learn how to squat, and you someday could be the proud owner of monster legs!

Learn to Bench Press

Dr. Layne Norton is a smart guy, but he's also strong as hell! Follow his coaching tips and cues to bench press like a total beast.

Learn to Deadlift

Don't be that guy who butchers the deadlift while everyone else in the gym watches in horror. Pull more weight using better form with record-setting powerlifter and natural bodybuilder Layne Norton!

Step Two Learn About Supplements

PH3: Supps

Pre-Workout | Post-Workout | Protein

Pre-Workout

A pre-workout supplement usually includes nitric oxide (NO) boosters, branched-chain amino acids (BCAAs), creatine, beta-alanine, and betaine to boost muscle strength and endurance, enhance muscle pumps, and promote muscle growth. Some pre-workouts also include stimulants like caffeine to increase your focus and boost your training intensity.

Post-Workout

Pre-workout products are often comprised of ingredients like BCAAs, L-Carnitine, L-Tartrate, and creatine. Taking a post-workout supplement after your training sessions may enhance your body’s recovery, promote muscle growth, and increase protein synthesis.

Protein

Whey protein is a fast-absorbing milk protein that can aid your strength gains and muscle growth. Taking this supplement before and after your workouts may help fuel your muscles through future workouts and help them recover efficiently from those tough training days. Protein shakes will also help you get in all the protein you need each day to build muscle.



Carbon By Layne Norton

CARBON supplements are tools for those who train hard, eat smart, and care about what they put into their bodies. They’re grounded in a combination of cutting-edge and time-tested research, developed for lifters who understand that supplements aren’t a magic fix.

Carbon by Layne Norton

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