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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 83

This is it: the last real training session before you test. If that simple fact doesn't motivate you to destroy this workout, I don't know what will.

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Yep, the squats are going to make you tired. But your fatigue doesn't mean that you should do anything lighter or complete fewer reps than what's prescribed. I put this program together because I believe in its efficacy. If you've been following the program exactly, you should feel really excited and confident about your performance next week.

Day 83: Squat, leg hypertrophy


87.5% of max
6 sets of 3 reps, go to failure on final set
Squat Squat


Leg Extension

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


Leg Curl

4 sets of 6-8 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

Plus-Set Calculator

Enter the number of reps you completed on the final set of these exercises.



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