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Layne Norton's Workout: Power and Hypertrophy

This is a discussion on Layne Norton's Workout: Power and Hypertrophy within the Bodybuilding forums, part of the Exercise category; Layne Norton’s Workout Routine: Power and Hypertrophy Day One – Upper Power 3 or 4 Compound pressing and pulling movements, ...

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    Layne Norton's Workout: Power and Hypertrophy

    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





    Examples

    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

    Tuesday: 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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    Senior Member Drexx's Avatar
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    Did this routine for a while and loved it.
    I think I'm gonna try and work on my own version and just change up the power days a little.

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    Quote Originally Posted by Drexx View Post
    Did this routine for a while and loved it.
    I think I'm gonna try and work on my own version and just change up the power days a little.
    yeah not surprised. layne is the man.
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    Team Anabolic donoh's Avatar
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    Doing this now, really enjoying it. Going into week 3

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    Quote Originally Posted by donoh View Post
    Doing this now, really enjoying it. Going into week 3
    tons of volume....will be interested to hear how you feel after week 3 going into 4.

    you gotta eat like a mofo and make sure you are getting 8 hours of sleep a night on this one.

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    Quote Originally Posted by Cisco View Post
    tons of volume....will be interested to hear how you feel after week 3 going into 4.

    you gotta eat like a mofo and make sure you are getting 8 hours of sleep a night on this one.
    I've run this a couple months at a time, both on and off cycle. It's not that bad, if you stretch correctly. Your body adjusts after a while.
    You are a triathlete. It's not just what you do, it's who you are. It's a lifestyle. You swim. You bike. You run. That is who you are.

    Disregard type II muscles...... acquire type I



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    Team Anabolic donoh's Avatar
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    Quote Originally Posted by Cisco View Post
    tons of volume....will be interested to hear how you feel after week 3 going into 4.

    you gotta eat like a mofo and make sure you are getting 8 hours of sleep a night on this one.
    I actually throw in an extra rest day, I have to with work. So far recovery has been good.
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    Big things in the future! rippednmichigan's Avatar
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    If any one has been following my contest prep log on the other forum, this is basically the same thing I've been doing. I like it, seems to be doing it's job. I like the fact of having a power week and a hypertrophy week to really get full advantage.
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    Quote Originally Posted by UHCoog View Post
    I've run this a couple months at a time, both on and off cycle. It's not that bad, if you stretch correctly. Your body adjusts after a while.
    how much cardio do you do with it? or do you ditch cardio altogether?


    or


    wat is cardio?

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    Quote Originally Posted by Cisco View Post
    how much cardio do you do with it? or do you ditch cardio altogether?


    or


    wat is cardio?
    i actually find cardio easiest to do with this split

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    Quote Originally Posted by TRex View Post
    oh hai trox!

    yeah mang. i dont read bb.com. i am on scivation's forum tho.
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    Big things in the future! rippednmichigan's Avatar
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    Quote Originally Posted by Cisco View Post
    how much cardio do you do with it? or do you ditch cardio altogether?


    or


    wat is cardio?
    I'm running a keto diet along with this so I'm lit cardio, around 4-5 days a week.
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    I've been doing this program on and off (mostly on) for months. I love it. I alter the setup a bit (sometimes I split shoulder and back hyper days and do 6 days a week and sometimes I don't superset for arms) but essentially this setup
    is great for any goal. done it while bulking and cutting. it doesn't get boring and I feel like it's great to maintain strength when cutting as well as gaining strength while bulking.

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    looks good man might try it out in the future

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    Quote Originally Posted by psu_beezt View Post
    looks good man might try it out in the future
    Only problem is that it makes me a feign for volume, and then says no, only 5x5 on the power days. Any alternatives for the power days?im thinkin 6x4 a lil lighter weight?

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    Veteran Member fawker's Avatar
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    lol that kind of volume is just plain stupid. it can work depending on your diet, but your diet has to be fueled by your anabolics. he forgot to mention the test p and npp he is on during those phases.

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    CanadianJuiceMonster SCIFEN's Avatar
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    oh shit you just opened up a can of worms in this thread lol

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    Quote Originally Posted by fawker View Post
    lol that kind of volume is just plain stupid. it can work depending on your diet, but your diet has to be fueled by your anabolics. he forgot to mention the test p and npp he is on during those phases.
    are you suggesting he's frauding?

    we certainly can't have that
    www.getrippednutrition.com

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    Veteran Member fawker's Avatar
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    Quote Originally Posted by placebro View Post
    are you suggesting he's frauding?

    we certainly can't have that
    lol all these bodybuilders are frauds. numerous of them post on other forums, numerous of them blantantly lie. you genuinely believe natural bodybuilding is natural bodybuilding?

    get the esters cleared and you're good to go. you know how they test? not hard enough. ive been off the boards but you guys still believe this bullshit? that layne moron is a fucking natural? whats next jeff roidriguez is natural too? jay cutler doesn't use hgh? the hell is this shit. greg plitt natural? lol no fuckin way.

    you see him at times in the off-season all softer and pudgier? he's off the test. you really think a bunch of idiots will diet to a T, count every gram for protein even in amino acids to get the upper edge on a bodybuilding stage but won't inject a cheap base of testosterone that'll make him supernatural? think about it.

    which fucking moron will count the 10 grams(40 calories) worth of protein/AA in Xtend but he won't inject 300mg of test prop a week. probably more. this guy used hormones, got a pretty poor response, so he went to shorter esters and claims natural. there's no working around this. you see him in competition shape more full, more round? Yes, and it isn't cause of the extra 30g carbs he put in after cardio. It's cause of that masteron he's injectin daily 50mg....no less. it's that tren hes injectin daily too.
    Last edited by fawker; 05-15-2011 at 05:12 PM.

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    Quote Originally Posted by fawker View Post
    lol all these bodybuilders are frauds. numerous of them post on other forums, numerous of them blantantly lie. you genuinely believe natural bodybuilding is natural bodybuilding?
    that's crazy; I can't believe people would fraud like that

    I've noticed that a lot of people giving bad advice look incredibly ripped in their avis. After reading what you wrote, I wonder if they just use fake pictures that aren't really them.
    www.getrippednutrition.com

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    Quote Originally Posted by placebro View Post
    that's crazy; I can't believe people would fraud like that

    I've noticed that a lot of people giving bad advice look incredibly ripped in their avis. After reading what you wrote, I wonder if they just use fake pictures that aren't really them.
    no genuine bodybuilder who uses anabolics and is open about it would leave himself fair game on an internet forum. the internet world is it's own world too dangerous. you lose jobs, you lose loved ones, you lose too much. if you got a lot to lose...fraud.

    if you're "natural", go ahead.....

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    damn...that's interesting

    thank you fawker, for making me aware of all of the fraud going on with bodybuilding forums

    you should write a book on this stuff!

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    Veteran Member fawker's Avatar
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    Quote Originally Posted by placebro View Post
    damn...that's interesting

    thank you fawker, for making me aware of all of the fraud going on with bodybuilding forums

    you should write a book on this stuff!
    word.

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    Quote Originally Posted by placebro View Post
    damn...that's interesting

    thank you fawker, for making me aware of all of the fraud going on with bodybuilding forums

    you should write a book on this stuff!
    Lessons on fraud...best to teach by example!

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