Layne Norton's Power/Hypertrophy Routine

[cpdd]

Is there a good chance I can over train on this routine?
Does anyone have any advice for me?

Monday: Upper Power -5x5 or 3x5 for all lifts

* Barbell Bench Press
* Barbell Rows
* Military Press
* Pull-ups
* Barbell Curl
* Skull crushers or heavy dips
* Barbell Shrugs

Tues: 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
* heavy hip thrust
* 6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days

Wednesday: Off

Thursday: 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 3x8-12
* Machine Curl 3x8-12 supersetted with
* Machine Dips 3x8-12
* Cable Crossovers 3x8-12
* Pullovers 3x8-12

Friday: 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 Lateral Raise 3x8-12
* Bent Over Row 3x8-12 super setted with
* Bradford Press 3x8-12
* Lat Pull Down (Wide Grip) 3x8-12 super setted with
* Shrugs 3x10-15
* Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
* Upright Row 2x10-15

Saturday: Hypertrophy Legs/Calves (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

* Leg Press or Hack Squat 5x8-12 super setted with
* Standing Calf Raise 5x10-15
* Leg Extensions 5x10-15 super setted with
* Sitting Leg Curls 5x10-15 super setted with
* Sitting Calf Raise 4x8-12

Sunday: Off (Cardio if you want)

[Gooch]

Is there a good chance I can over train on this routine?
Does anyone have any advice for me?

I have done it twice now and hardly get passed 6 weeks. The key to this workout is lots of rest, make sure the volume on the Hypo days is significantly lower than what you would normally do otherwise you will overtrain and not reap the benefits...

I think the volume is great for bigger guys who eat a plenty and have their diet and sleep in order.

Give it a go...

I'm trying a "less is more" version of the power/hypo split. I submitted a question about it today...check it out and see what you think of it.

Good luck!

[SgSpartan]

How experienced are you? I would say that this routine isn't for totally newbies. Beginners should work to build a good strength base with programs like Starting Strength.

[Delta482]

looks pretty good... im pretty interested in learning more about it myself

[kaoslegend]

hmmm actually looks pretty interesting.

[guest89]

Its a more advanced program and you'd be better served by a program geared towards your lifting level.

I have done it twice now and hardly get passed 6 weeks. The key to this workout is lots of rest, make sure the volume on the Hypo days is significantly lower than what you would normally do otherwise you will overtrain and not reap the benefits...

And what happens after 6 weeks?

My understanding from the videos is that it can be done until gains cease, or it can be done indefinitely with minor alterations.




Its working fine for me. The hypertrophy days can kick my azz so I have to be well rested and fed for energy.

[AusPower]

People usually let their egos get the better of them in regards to the hypertrophy days and burn themselves out fast.

[Gooch]

People usually let their egos get the better of them in regards to the hypertrophy days and burn themselves out fast.

Yes, to the above. I was guilty of this. It is too much volume and will tire you out if you are not somewhat advanced, have property diet and rest, etc. The weight I did on the hypertrophy days, while lower, was not low enough. I fatigued about the 6th week in and had to drastically lower the weights.

I am doing a modified version of it, with slightly less volume. Here it is below:


MONDAY - Heavy lower
Squat 5*5
Dead lift 5*5
Leg extensions 3*6
Calve Raises 3*6

TUESDAY - Heavy Upper
Bench 5*5
Weighted pull ups 5*5
Hang clean and press 5*5
Dips 3*6
Yates row 3*6

WEDNESDAY - Cardio/abs

THURSDAY - Dynamic Lower
Squat 12-10-8*3-2 % variant
ATG oly Pin squat 3*10
Dead lifts 12-10-8*3-2 % variant
4" platform snatch grip deadlifts 10*3
Pull throughs 10*3
Calves 15*3

Friday - Dynamic Chest/Back/Traps
Bench 12-10-8*3-2 % variant
Incline DB bench 10*4
T-Bar Row 12-10-8*3-2 % variant
CG Pulldown 10*3
Barbell Shrug 8*3
DB Shrug 12*2

Saturday - Dynamic Shoulders/Arms
Military Press (BB/Smith/DB) 12-10-8*3-2 % variant
Side Lat Raises 12-15*2
BB Front Raise 12-15*2
Chins 8-10*3
Ez bar drag curls 10*3
CG Bench Press 10*3
Ez bar skull krushers 10*3

[orlok]

Yesterday i thrown up after my first time with it, it's really hard (the hypertrophy one)