Thursday, October 13, 2011

I'm going to be running Layne Norton's Workout Routine until the end of my junior year or so. He mixes hypertrophy (lifting with mostly size in mind) and power lifting (strength). 

Here is a basic outline:

  • 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
The days do not have to be strictly followed (eg. you can do hypertrophy in the beginning of the week and power later on) but I have always tried to keep the sets and reps as close as possible to advised. For everyone that doesn't know, a superset is when you do 2 different sets right after each other, no break in between. So, if you would superset bench press and deadlift (example), you would do a set of bench and immediately do a set of deadlift, then rest a minute or two and do it all over again. 

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