Layne Norton’s Workout Routine – Power and Hypertrophy

Updated June 11, 2020

Layne Norton’s Workout Routine – Power and Hypertrophy

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

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

The author

Steve Shaw
Steve Shaw is the original founder of Muscle and Brawn, an experienced powerlifter with over 31 years experience pumping iron. During competition he’s recorded a 602.5lb squat, 672.5lb deadlift and a 382.5lb bench press.

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