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Layne Norton's Power/Hypertrophy Routine Model Day One, Upper Power: 3 or 4 Compound pressing and pulling movements

, 3-5 sets in the 5 rep range, and 1 Accessory Movement Day Two, Lower Power: 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement Day Three, Off Day Four, Hypertrophy Chest/Arms: 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure. 3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure. 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure. Day Five, Hypertrophy Shoulders/Back/Traps: 4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure. 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure. Day Six, Hypertrophy Legs/Calves: 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure. Day Seven, Off Template Sunday: Upper Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut) -Barbell Bench Press -Barbell Rows -Military Press -Barbell Shrugs Monday: Lower Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut) -Back Squat -Stiff Leg Deadlift, Or Romanian DL -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

always stop about 2 reps before failure) -DB Incline Bech 3x8-12 -Barbell Close Grip Bench 3x8-12 -DB Flat Bench 2x8-12 -Preacher Curls 3x8-12 super setted with -Standing French Press 3x8-12 -Push Downs 3x8-12 super setted with -DB Hammer Curls -Cable Crossovers 3x8-12 -Machine Curl 3x8-12 supersetted with -Machine Dips 3x8-12 Thursday: Hypertrophy Shoulders/Back/Traps (For hypertrophy days i never go to failure.Power Incline Bench Press . but some times i do it) Friday: Hypertrophy Legs/Calves (For hypertrophy days i never go to failure. always stop about 2 reps before failure) -Hack Squat 5x8-12 super setted with -Standing Calf 5x10-15 -Leg Extensions 5x10-15 super setted with -Sitting Leg Curls 5x10-15 super setted with -Sitting Calf Raise 4x8-12 Saturday: Off (cardio if you want) Chest and Biceps Chest Exercise Bench Press . always stop about 2 reps before failure) -DB Shoulder Press 3x8-12 super setted with -DB Front Raise 3x8-12 -DB One Arm Row 3x8-12 super setted with -DB Arnold Press 3x8-12 -Lat Pull Down (Wide Grip) 2x8-12 super setted with -DB Shrugs 2x10-15 -Lat Pull Down (Close grip.Tues: Off (I usually do some cardio) Wednesday: Hypertrophy Chest/Arms (For hypertrophy days i never go to failure. palms facing in) 2x8-12 super setted with -DB Upright Row 2x10-15 -T-bar row 2x8-12 (Usually too tired/dead to do this last exercise.Muscle Sets 4 2-3 Reps 3 to 5 6 to 12 .

Power Leg Press .Muscle Barbell Front Raise .Muscle Dumbbell Lateral Raise .Power Barbell Rows .Muscle Leg Press .Muscle Dumbbell Flys .Burn Hamstrings Exercise Romanian Deadlift .Muscle Front Squat .Burn Biceps Exercise Pinwheel Curls . Calves and Abs Sets 4 2-3 2-3 2 Sets 2 2 2 1 Reps 3 to 5 6 to 12 6 to 12 40 Reps 3 to 5 6 to 12 6 to 12 40 Back Exercise Deadlift .Muscle Leg Curl .Muscle EZ Bar Skullcrusher .Dumbbell Bench Press .Power Standing Barbell Curl .Power Seated Arnold Press .Power Seated French Press .Muscle Sets 2-4 2-3 2-3 Reps 3 to 5 6 to 12 6 to 12 .Burn Quads and Hamstrings 2-3 2 Sets 2 2-3 1-2 6 to 12 40 Reps 3 to 5 6 to 12 40 Quads Exercise Squat .Muscle Lat Pull Down .Muscle Cable Preacher Curl .Burn Triceps Exercise Closegrip Bench Press .Muscle Cable Tricep Extension .Burn Back.Power Romanian Deadlift or Leg Curl .Burn Shoulders and Triceps Sets 4 2-3 2-3 2 Sets 2-4 2-3 1 Reps 3 to 5 6 to 12 6 to 12 40 Reps 3 to 5 6 to 12 40 Shoulders Exercise Seated Barbell Press .

Quads and Hamstrings Day 4 .59 = 64 milyon Dimes üzüm suyu 40 gün * 2.Shoulders and Triceps Day 5 .OFF Day 6 . Calves and Abs Day 7 – OFF SciFit Presents: Kre-Alkalyn Powder Toplam 50 gün 75 milyon Ucuzunda protein tozu Toplam 60 gün 80 milyon Now adam multivitamin 60 gün 50 milyon Laktozsuz süt 500 ml 40 gün * 1.Muscle 45 Degree Calf Raise .Burn Calves Exercise Seated Calf Raise .Seated Cable Row .50 = 100 milyon .OFF Day 3 .Chest and Biceps Day 2 .Burn Abs Exercise **Perform Ab work of choice*** 2 Sets 2-3 2 Sets 40 Reps 10 to 15 40 Reps • • • • • • • Day 1 .Back.