layne nortan's power/hypertrophy routine

[cemetarygates31]

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 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 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (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 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12


Saturday: Off (cardio if you want)




its looks good
but it seems like alot on hypertrophy days
should i mayb cut out a couple exersizes?

[bango skank]

I understand this to be the basic model:

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, 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, 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 sets short of failure.

Day Six, Hypertrophy Legs/Calves:
2 Supersets consisting of 2-3 exercises, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven, Off

[cemetarygates31]

Originally Posted by bango skank

I understand this to be the basic model:

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:
7-10 Accessory Movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.

Day Five, Hypertrophy Shoulders/Back/Traps:
7-10 Accessory Movements, 2-3 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, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven, Off

ya thank u for that
do u think it looks good?

[bango skank]

Originally Posted by cemetarygates31

ya thank u for that
do u think it looks good?

yeah, it looks awesome!

[cemetarygates31]

bmp

[hey_papi85]

For a beginner, you'd prob want much less volume. I personally would combine the two upper hypertrophy days into 1, with less volume for both the upper and lower hypertrophy days.

[Passion4Pump]

Originally Posted by bango skank

I understand this to be the basic model:

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:
7-10 Accessory Movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.

Day Five, Hypertrophy Shoulders/Back/Traps:
7-10 Accessory Movements, 2-3 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, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven, Off

See, I love how this looks, and I use something similar to it. The thing is, I can't do hypertrophy training without getting sore for 5-7 days afterwards. Obviously, this means that I couldn't do that exact program because it only allows 3-4 days of rest between hypertrophy training and the next training day for that body part. If you can do it, though, the general model looks to be set up well.

[CaptainGorgeous]

Originally Posted by Passion4Pump

See, I love how this looks, and I use something similar to it. The thing is, I can't do hypertrophy training without getting sore for 5-7 days afterwards. Obviously, this means that I couldn't do that exact program because it only allows 3-4 days of rest between hypertrophy training and the next training day for that body part. If you can do it, though, the general model looks to be set up well.

You could always add in a couple more rest days...

[ThiZzNation925]

Why isolate biceps but not triceps?

[Passion4Pump]

Originally Posted by CaptainGorgeous

You could always add in a couple more rest days...

That's exactly what I do.

[CaptainGorgeous]

Originally Posted by Passion4Pump

That's exactly what I do.

Yeah, I would turn it into a 10 day rotation if I were to run this.

[devo09]

whos layne nortan?

[bango skank]

Originally Posted by devo09

whos layne nortan?

whos google?

[Sim882]

I'm considering something comparable to this. I've currently on a specified program, liking it, but thinking of doing something similar to this next

Originally Posted by cemetarygates31

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 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 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (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 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12


Saturday: Off (cardio if you want)




its looks good
but it seems like alot on hypertrophy days
should i mayb cut out a couple exersizes?

[cemetarygates31]

thanks guise

[Stanco]

Why so much volume?

[Passion4Pump]

Originally Posted by CaptainGorgeous

Yeah, I would turn it into a 10 day rotation if I were to run this.

Agreed. It could look something like this:
1
2
rest
rest
3
4
5
rest
rest
rest
repeat

or, you could cut that last rest day out and make it a 9 day rotation. both seem to provide enough rest.

[ThiZzNation925]

Originally Posted by Passion4Pump

Agreed. It could look something like this:
1
2
rest
rest
3
4
5
rest
rest
rest
repeat

or, you could cut that last rest day out and make it a 9 day rotation. both seem to provide enough rest.

Spreading out the rest days would probably be more effective rather than throwing 3 in at the end.

[Ned_Flanders]

Wonder if this would be a good bulking workout?

[labradarep]

The Program looks good. You need lots of volume for hypertrophy gains. Just pay attention to how you feel, strength levels, & endurance in the gym. If you find you are getting waeker then back off the volume every 3rd or 4th workout.

[Passion4Pump]

Originally Posted by ThiZzNation925

Spreading out the rest days would probably be more effective rather than throwing 3 in at the end.

Certainly could be. I was just trying to make it resemble the original idea as much as possible. It would mostly be personal preference.

[ThiZzNation925]

Originally Posted by Passion4Pump

Certainly could be. I was just trying to make it resemble the original idea as much as possible. It would mostly be personal preference.

Of course.

[Orlando1234977]

Originally Posted by devo09

whos layne nortan?

OP spelled it wrong, his name is Layne Norton. He's a natural pro bodybuilder.
Personally I think a 16 year old should find a program more suited to their development, rather than a pro bodybuilder's.

[Orlando1234977]

Originally Posted by labradarep

The Program looks good. You need lots of volume for hypertrophy gains. Just pay attention to how you feel, strength levels, & endurance in the gym. If you find you are getting waeker then back off the volume every 3rd or 4th workout.

So if someone built up to a 405 Bench, 535 Squat, 650 Deadlift, 275 Overhead Press, 350 Row for reps, but never had 'lots of volume' he probably wouldn't experience much hypertrophy?

I know what your saying, but the hypertrophy that comes with volume contributes a very small amout of LONG term hypertrophy. (Many say 10%).
But that portion of hypertrophy does come and go very fast.

[devo09]

Originally Posted by Orlando1234977

OP spelled it wrong, his name is Layne Norton. He's a natural pro bodybuilder.
Personally I think a 16 year old should find a program more suited to their development, rather than a pro bodybuilder's.

dude i know lol. A power-hypertrophy split is excellent for any stage of development.

[Orlando1234977]

Originally Posted by devo09

dude i know lol. A power-hypertrophy split is excellent for any stage of development.

True, but with this particular routine he's doing 75 sets W-F before any rest days. Not exactly the fast track for a beginner.

[48Volts]

I'm bumping this old thread so I don't start a new one.

this program looks real good, and I'm going to start it next week. I'm not a begginer, so this would work perfectly for my goals. my question is can I switch deadlifts for rows on power upper, and therefore laying leg curl for rdl on power lower? everything else looks good but I'd rather do deadlifts than rows for strength gains in my back.

[iTh3_Riddler]

Originally Posted by 48Volts

I'm bumping this old thread so I don't start a new one.

this program looks real good, and I'm going to start it next week. I'm not a begginer, so this would work perfectly for my goals. my question is can I switch deadlifts for rows on power upper, and therefore laying leg curl for rdl on power lower? everything else looks good but I'd rather do deadlifts than rows for strength gains in my back.

Looks Good so bump appreciated or else it would have stayed buried

[ozbilda]

Originally Posted by 48Volts

I'm bumping this old thread so I don't start a new one.

this program looks real good, and I'm going to start it next week. I'm not a begginer, so this would work perfectly for my goals. my question is can I switch deadlifts for rows on power upper, and therefore laying leg curl for rdl on power lower? everything else looks good but I'd rather do deadlifts than rows for strength gains in my back.

you could do deadlift on lower power day, and row on upper power day.

leg curl is more of an isolation exercise and should not really be classed as a power movement

[48Volts]

Originally Posted by ozbilda

you could do deadlift on lower power day, and row on upper power day.

leg curl is more of an isolation exercise and should not really be classed as a power movement

So what would I do for hams on lower power day? If I'm doing a regular deadlift, it won't hit my hams, which means I'll have to do some RDL's. I don't know about doing two types of deadlifts, power weight, in a row.