Layne Norton, Ph.D., is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. He is a current IPF and USAPL world and national recordholder in squat (668 lb. at 93 kg), and a USAPL national recordholder in deadlift (711 lb. at 93 kg).
Trang 2Machine Leg Extension 2 8-10 2
Day 5
Trang 3Day 5
Trang 4Bench Press + 75 75 4 8 2400
Trang 5Day 2
Day 5
Trang 6Blood Flow Restriction Weight Cluster Sets % of 1RM
Trang 7Upper Hypertrophy 1 Weight Sets Reps RIR
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form Then
enter this weight and the number of reps you completed into the one rep max calculator below You will
use those new maxes for the next training block
Trang 8Day 2
Day 5
Trang 9Hammer Curls + 2 30, 15, 15, 15 20
Trang 10Upper Hypertrophy 1 Weight Sets Reps RIR
Day 5
Day 6
Trang 11Lower Hypertrophy 2 Weight Sets Reps RIR
Day 3
Trang 12Lower Hypertrophy 1 Weight Sets Reps RIR
Day 5
Trang 13Seated Calf Raise + 1 30, 15, 15, 15 20
Trang 14Day 6
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form Then
enter this weight and the number of reps you completed into the one rep max calculator below You will
use those new maxes for the next training block
Trang 15Glute Ham Raise + 3 8-10 2
Day 5
Trang 16Day 5
Trang 17Bench Press + 85 85 5 4 1700
Trang 18Day 2
Day 5
Trang 19Blood Flow Restriction Weight Cluster Sets % of 1RM
Trang 20Machine Preacher Curls + 1 20, 10, 10, 10 30
Day 5
Day 6
Trang 22Rope Pressdowns + 5 6-8 1
Instructions for Rep Testing:
You will use the weight listed and perform as many reps as you can do while keeping safe form Then
enter this weight and the number of reps you completed into the one rep max calculator below You will
use those new maxes for the next training block
Disclaimer
By participating in this program you consent to the terms and conditions stated here:
https://www.biolayne.com/legal-docs/client-disclaimer/ This program is intellectual property of BioLayne LLC Any reposting of this program without express consent of BioLayne LLC is strictly prohibited This program is
to be performed with care and only after consultation with a medical doctor to ensure you are healthy
enough for vigorous exercise BioLayne LLC does not assume any responsibility for injuries or health
complications incurred during training.