15 week bulk cycle...using modified Layne Norton workout

[JJJJ4]

Ive been going light the past 2 weeks, trying to repair my aching shoulder joints and getting some rest in. I will be building for the next 15 weeks and it will be laid out like this....

Weeks 1-6 - Layne Norton style workout

Week 7 - Rest

Weeks 8-15 - HST workout


My question is about the first 6 weeks though. I took down a little but of the volume from the original routine, but im concerned it might still be too much. The basic routine is laid out like this....

1. Power Upper (Coupounds, low reps, heavy weight)
2. Power Lower (Coupounds, low reps, heavy weight)
3. Hypertrophy Chest/Arms (Higher reps, more sets)
4. Hypertrophy Shoulders/Back (Higher reps, more sets)
5. Hypertrophy Legs (Higher reps, more sets)



My specific routine will be this. I took it from warbird's thread and modified it.


Sunday: Upper Power
-3x5 for all lifts
-Barbell Bench Press
-Barbell Rows
-Military Press (considering machine or db's for bad shoulders)
-Barbell Shrugs

Monday: Lower Power
-3x5 for all lifts
-Squat (considering leg press or front squats, back squats hurt my shoulders more than any other exercise)
-Stiff Leg Deadlift
-6-8 sets of Seated Calf (6-10 reps)

Tues: Off (light HIIT 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
-Cable supinated press/fly 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)

-Arnold 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 to tired/dead to do this last exercise, but some times i do it)

(exercises on shoulder day will be changed to accomodate bad joints, volume may be lowered too)

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

-Leg Press 4x8-12 super setted with
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Donkey Calf 5x15-20

Saturday: Off (light HIIT cardio)

[Glasgowbmx]

You should make some amazing Gains on this, Layne knows his **** !

[JJJJ4]

bump

[JJJJ4]

bump

[rugbyman12]

Go for it!

I'm running a similar sort of routine, where each bodypart gets hit twice a week. Only i have the equivalent of two of those hypertrophy days without a power day.

So i guess i have more volume. Im making the best gains iv ever done, so give it a shot!

[warbird00]

did u finish your 6 week cycle of it?

[justin00008]

I'm also interested in finding out how the program treated you

[burke]

If one where to follow this routine where do you think.. or how do you think... you could fit/place traditional deads in?

[Cable Curling CincoUno]

Originally Posted by burke

If one where to follow this routine where do you think.. or how do you think... you could fit/place traditional deads in?

i do believe i remember layne saying he puts them on leg day. I suppose whether you want to do them in a high rep range or a low rep range would decide which day to put them

[Schlitzmalt]

Are you supersetting leg press, leg extensions, and ham curls on the lower hypertrophy day?

[mikelanger89]

Hey what does your HST workout look like? I did layne norton's and now im on my rest week, researching what to do next.(exactly what you laid out here) I'm looking to add size and strength.