Need Help? Customer Support 1-866-236-8417

PH3: Layne Norton's Power And Hypertrophy Trainer, Day 38

The process may seem slow, but remember that steady effort yields the best results. Push on through today's power and hypertrophy phases, and trust the process.

Back | Main | Next

Don't change anything about this program. I've calibrated it to work for you and don't want you adding weight, even if you think it's not as challenging as you expected. The only thing I'll give you room to adjust is the days you do certain lifts. Don't get me wrong: I'd like you to stick to the program as strictly as possible, but we all know that life happens.

If you only have time to fit in your big lifts today and can't carve out more time for accessory work, it's OK to do your lower-body, hypertrophy workout on your rest day or tack it on to the next day's training. Just be sure to fit all your lifts in during the week.

Day 38: Squat, Bench, Leg Hypertrophy


80% of max
4 sets of 6 reps
Squat Squat


Bench Press

80% of max
4 sets of 6 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

Because I saw a need for well-formulated supplements that completely cut the BS, I developed my own line that smart lifters could trust: CARBON. Go Now!

Back | Main | Next