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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 34

Today is for leg domination. You'll own the squat and give those calves a major pump.

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Because you've been squatting three times per week for the last month, today should feel old hat. Coupled with some accessory work, your training regimen today will help create that complete package you're after.

You'll also be training using blood-flow restriction. BFR will help you get an insane pump, but won't do so much damage that you feel extremely sore the next day.

Day 34: Squat, Leg hypertrophy


85% of max
4 sets of 4 reps
Squat Squat


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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