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Layne Norton’s Workout Routine – Power and Hypertrophy
Author: Iron Hercules
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.
layne-norton-workout-routine
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
Sunday: Upper Power
5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Barbell Bench Press
Barbell Rows
Military Press
Barbell Shrugs
Monday: Lower Power
5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 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
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
DB Shoulder Press 3×8-12 super setted with
DB Front Raise 3×8-12
DB One Arm Row 3×8-12 super setted with
DB Arnold Press 3×8-12
Lat Pull Down (Wide Grip) 2×8-12 super setted with
DB Shrugs 2×10-15
Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
DB Upright Row 2×10-15
T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, 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 5×8-12 super setted with
Standing Calf 5×10-15
Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12
Saturday: Off (cardio if you want)
Author: Iron Hercules
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.
layne-norton-workout-routine
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
Sunday: Upper Power
5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
Barbell Bench Press
Barbell Rows
Military Press
Barbell Shrugs
Monday: Lower Power
5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 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
Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12
Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)
DB Shoulder Press 3×8-12 super setted with
DB Front Raise 3×8-12
DB One Arm Row 3×8-12 super setted with
DB Arnold Press 3×8-12
Lat Pull Down (Wide Grip) 2×8-12 super setted with
DB Shrugs 2×10-15
Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
DB Upright Row 2×10-15
T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, 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 5×8-12 super setted with
Standing Calf 5×10-15
Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12
Saturday: Off (cardio if you want)