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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 22

Three weeks down, and one more to go in the first phase of my PH3 Trainer!

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Week 4 is the final week of the first phase of my PH3 Trainer. By now, you can probably see why I refer to it as the "accumulation block": You've been slowly but surely accumulating more and more volume during each workout.

You're going to exit this trainer with greater size and strength gains—and fewer injuries—than the guy who throws weight around with no thought to good programming.

Day 22: Squat, Bench, Deadlift


80% of max
4 sets of 4 reps
Squat Squat


Bench Press

80% of max
4 sets of 4 reps
Bench Press Bench Press



75% of max
2 sets of 4 reps
Deadlift Deadlift

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