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PH3: Layne Norton's Power And Hypertrophy Trainer, Day 85

Welcome to the taper period! Expect much lower volume so you can feel great when you test your new max at the end of the week.

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Congrats! You've made it through the most difficult parts of this program. For the last 12 weeks, you've been lifting with so much volume and intensity that you're probably not feeling so hot, your strength is going down, and you're not as motivated to work out. All of that is normal.

That's why we have Week 13, or taper week. In Week 13, you're going to cut your volume by 50 percent. But, you're going to lift heavy enough so that your training adaption doesn't diminish. Reducing the weight, reducing the number of sets, and increasing the amount of rest will help you feel great and feel prepared for your "meet day" at the end of the week.

Layne Norton's Ph3 Trainer Week 13
Watch the video - 5:02

High volume produces adaptation, but it requires a taper period in order to actualize gains. Don't skip this step.

Day 85: Squat, Bench, Deadlift


82.5% of max
5 sets of 3 reps
Squat Squat


Bench Press

82.5% of max
5 sets of 3 reps
Bench Press Bench Press



77.5% of max
3 sets of 3 reps
Deadlift Deadlift

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