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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 15

You're becoming stronger in each of the big three lifts every week. Keep at it, and you'll see—and feel—the gains in no time!

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This is your lightest lifting day of the week, and a good opportunity to double-check your form. My bench-press guide offers some ways to be sure you're lifting safely and effectively. I'm a fan of wrist straps here, to keep your wrists straight. If you haven't been using them, this is a good time to give them a try.

Keep in mind that although the weight is lighter, you're still doing a lot of reps. That means you'll be feeling the lifts by the end of the workout!

Day 15: Squat, Bench, Deadlift


72.5% of max
3 sets of 9 reps
Squat Squat


Bench Press

72.5% of max
3 sets of 9 reps
Bench Press Bench Press



72.5% of max
3 sets of 7 reps
Deadlift Deadlift

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