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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 3

Go a bit heavier with your squat and bench press today, then hit those legs!

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Squats can be one of the most beneficial exercises in your arsenal when done correctly, and one of the most useless—and even painful—when done wrong. I spent years avoiding them, but finally committed myself to learning proper squat technique when I became sick of having little chicken legs.

Hard-soled Olympic lifting shoes with a slightly elevated heel are far more ergonomic for squatting than tennis shoes, which will make you wobbly and cause your knees to cave in. Hard-soled shoes will also let you push off your heel and midfoot better.

I would never claim you need any tools other than yourself in order to squat, but I'm a big fan of things I can put on and immediately be better.

After you've completed the squat and the bench press, you'll move into hypertrophy work. And, just like you in the upper-body workout yesterday, you won't take any set to complete failure. Leave a few reps in reserve (RIR) as directed in the table below.

Day 3: Squat, Bench, Leg Hypertrophy


77.5% of max
3 sets of 7 reps
Squat Squat


Bench Press

77.5% of max
3 sets of 7 reps
Bench Press Bench Press


Leg extension

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


Leg curl

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


Calf raise

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


BFR calf raise

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

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