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Old 06-30-2010, 04:02 AM   #1
rippednmichigan
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I chose Layne Nortonís Power/Hypertrophy Routine, Layne is the man! Personally i like the power/hypertrophy days cause i like moving a lot of weight around instead of just sticking to 8-12 reps all the time and I like the fact that your hitting each muscle 2x a week. This set up should get me some quality pounds. I'm looking at competing again October 23rd (my mothers b-day) in a heavier class with a little more size.

Here's an out line of the routine:

So here is my program, it is a lot less volume than Layne cause i cant handle that much!! Also since Layne has never exactly detailed his program exercise by exercise, or set by set, this is my interpretation, and it has been working great!

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)
-Squat (ATG)
-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 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, 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, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to 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 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Sitting Calf Raise 4x8-12

Saturday: Off (cardio if you want)

So there it is short and sweet. I'll touch base more on my diet and supplements later this week when I have a bit more time.
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Old 06-30-2010, 04:16 AM   #2
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OK so I obviously started my week off with the days of the routine because of traveling for my show. Next week every thing should be in order. yesterdays work out went well, it was nice pushing more volume for a change.

Tuesday: Upper Power

-Barbell Bench Press
135x12x2
205x5
215x5x3
205x5

-Barbell Upright Rows
110x5
115x5
125x3

-Military Press
95x5
100x5
110x5x2
105x5

-Barbell Shrugs 2 second hold at top
225x5x5
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Old 06-30-2010, 04:18 AM   #3
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Wednesday: Lower Power

-Box Squat
135x12x2
185x5
205x5x4
This was tough on my lower back first thing this morning

-Stiff Leg Deadlift
135x5
185x5
205x5x3

-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days
205x8
255x8x5
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Old 06-30-2010, 04:37 AM   #4
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Looking good, digging the "NO-NONSENSE"!
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Old 06-30-2010, 06:26 AM   #5
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Quote:
Originally Posted by Bodybygamma View Post
Looking good, digging the "NO-NONSENSE"!
Thanks bbg, gonna keep the intensity as high as possible and as much lean, quality size as possible. I focused to much on diet for my show and need to add some size for the next show. Thanks for stopping by!
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Old 06-30-2010, 06:50 AM   #6
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no F'n around baby! all buisness.....nice work ripper time to put on some mass.
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Old 06-30-2010, 07:32 AM   #7
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Quote:
Originally Posted by jslep View Post
no F'n around baby! all buisness.....nice work ripper time to put on some mass.
You said it! Time to get my swole on!

Boy my traps are sore, that's one of the muscles that feel really good when they are sore.
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Old 06-30-2010, 07:46 AM   #8
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Nice job Ripped. How long are the power workouts taking you?
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Old 06-30-2010, 08:05 AM   #9
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Quote:
Originally Posted by BendtheBar View Post
Nice job Ripped. How long are the power workouts taking you?
About 30 minutes or so.
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Old 06-30-2010, 08:18 AM   #10
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Looking good ripped, looking forward to se were you can take this!
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