My 10 day rotation inspired by Layne Norton's training style

[N@tural1]

I was really interested in the style of training that pro natural Layne Norton has used.

He trained 5 times per week at times. The 1st 2 days were a heavy upper and a heavy lower followed by a rest day. The next 3 days were a split using higher rep range and different exercises. Day 7 was off then the rotation repeated.

Laynes training style is very effective and has sparked alot of interest here on the forums.

warbird00 has a very informative thread that I would suggest anyone interested in this type of training should check out.

Layne Norton's Workout - Excellent Info by warbird00

I know that training 5 days per week is too much for me personally, so I came up with a similar template but spread it over a 9 or 10 day rotation instead of the calender week giving me more rest and recovery.

Below is how I set it up, nothings set in stone and exercises can get rotated but you'll get the gist.

I'm putting it out there as it may be of interest or give others ideas on how to include power/strength days with hypertrophy specific days, but may not be able to or want to train 5 times per week.

This is how I set it up:


Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10


Day 1 - Heavy Upper
Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5

Day 3 - Heavy Lower
Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6


Days 5-8 All exercises are 2-4 sets of 8-15 reps.


Day 5 - Chest, Shoulders, Triceps
Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation

Day 6 - Back, Biceps
Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls

Day 8 - Legs
Squat Variant
GHR
Leg Press
Ham Curl
Calf Work


I posted this routine on iron addicts site and was glad that iron addict thought it pretty decent:

Link to the routine on iron addicts board.

Just thought Id share it here as some of you may want to incorporate similar principles but may not be able to train 5x per week.

You may find it usefull, you may not lol, just thought Id share it with you guys here at bb.com.


My advice for all beginners and first time readers.

[Squat-Man]

It looks like a nice routine Natural2. With heavy upper and heavy lower days you focus on strength more and on 5th,6th and 8th days you focus on hypertrophy , focus on weak areas and for aesthetic reasons you include more isolation exercises. The only critism I will be doing is on back,biceps day. I guess you have a lack of back width that explains why you are including 2 chins movements. If I were you I would do Wide Grip Chins at the beginning of the workout because it's harder to perform Wide Grip Chins and IMO it is a better idea performing Wide Grip Chins at the beginnig of the workout when you are fresh. If you do Wide Grip Chins as the third exercise you can fail to perform them in 8-15 rep range.

[N@tural1]

Originally Posted by Squat-Man

The only critism I will be doing is on back,biceps day. I guess you have a lack of back width that explains why you are including 2 chins movements. If I were you I would do Wide Grip Chins at the beginning of the workout because it's harder to perform Wide Grip Chins and IMO it is a better idea performing Wide Grip Chins at the beginnig of the workout when you are fresh. If you do Wide Grip Chins as the third exercise you can fail to perform them in 8-15 rep range.

Hey man.

The reason I included 2 vertical pulling back movements on the hypertrophy back day and just the 1 row is because I have a heavy row on heavy upper day so in total every rotation there are 2 vertical pulls and 2 rows.

I did like your suggestion of putting wide grip pullups at the beginning of the workout and have modified the routine accordingly.

You are correct about me, at 6 foot 6 I do train hard for back width.

[momofo]

Looks like a very solid abbreviated program. I like it. How long have you been running this?

[N@tural1]

Originally Posted by momofo

Looks like a very solid abbreviated program. I like it. How long have you been running this?

Hey momofo.

Im not running it right now, its a routine that I have used in the past with some success, and prob will return to at some point as a change from the upper/lower I am currently using.

Just thought I would share it with the board in case someone finds it usefull.

Thx for the comment.

[Squat-Man]

Originally Posted by Natural2

Hey man.

The reason I included 2 vertical pulling back movements on the hypertrophy back day and just the 1 row is because I have a heavy row on heavy upper day so in total every rotation there are 2 vertical pulls and 2 rows.

Natural2 ; if you also want to focus thickness you can put an additional horizontal exercise in back-biceps day if recovery will not be a problem. Although it is not a must ; it's about your goals.

Originally Posted by Natural2

You are correct about me, at 6 foot 6 I do train hard for back width.

As a tall person you need more time and hard work to reach your goals and but once tall people reach their goals they usually look more aesthetic than shorter people.

[N@tural1]

Originally Posted by Squat-Man

As a tall person you need more time and hard work to reach your goals and but once tall people reach their goals they usually look more aesthetic than shorter people.

I got to agree, bodybuilders over 6 foot if full and thick usualy look great IMO

[haiz69]

Looks like a very solid routine for those who wish to spread it out for recovery purposes.

[samsumon]

looks sick..I think i will be jumping on this..I guess alot elss is always more..But what if I never go under 6 reps..I always get hurt going lower.Idk why my shoulders and just body in general doesnt respond to low reps.

Also what if I wanna perform this in a 7 day and not 9 day routine..I can workout to my convenience so I can do more in less time.(I actually prefer that to)

[allroz]

sorry to bring up an old thread but what does GHR stand for?

[ThiZzNation925]

Originally Posted by allroz

sorry to bring up an old thread but what does GHR stand for?

Glute ham raises.

[wmgatorfan]

Ive been using this routine for 3 weeks not and am loving it... im using the 5 days a week instead of 10 day rotation though

[grim83]

looks solid, 1 thing though is that on day 5 you have no rear laterals, just front and side, i find my, and most people i know, front delts do fine with an overhead press and bench press of some sort. but i like everything else, keep up the good work

[ThiZzNation925]

Originally Posted by wmgatorfan

Ive been using this routine for 3 weeks not and am loving it... im using the 5 days a week instead of 10 day rotation though

...

The whole purpose of this 10 day rotation is to include a substantial amount of rest.

[grim83]

Originally Posted by ThiZzNation925

...

The whole purpose of this 10 day rotation is to include a substantial amount of rest.

not if you use the original, this is a modded version

[_Ishy]

Might try this, got a couple routines in mind though.

What results have people had?

[ThiZzNation925]

Originally Posted by grim83

not if you use the original, this is a modded version

When he said a 5 day rotation, and not a 10 day rotation I had this in mind:

Day 1: Heavy Upper
Day 2: Heavy Lower
Day 3: Chest, Shoulders, Triceps
Day 4: Back, Biceps
Day 5: Legs

[grim83]

Originally Posted by _Ishy

Might try this, got a couple routines in mind though.

What results have people had?

go look at lane norton, one of the best naturals around in my opinion, and a nice guy also. i sent him an email, he answered the question and answered the thankyou inviting me to send him one anytime.

[wmgatorfan]

Originally Posted by ThiZzNation925

When he said a 5 day rotation, and not a 10 day rotation I had this in mind:

Day 1: Heavy Upper
Day 2: Heavy Lower
Day 3: Chest, Shoulders, Triceps
Day 4: Back, Biceps
Day 5: Legs

Thats exactly what it is monday and tuesday are the heavy days then you rest wed and then do the lighter work thurs fri and sat then rest sun