Layne Norton’s Workout Routine – Power and Hypertrophy

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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)

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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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