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 1BB lower focus
Started: 08/01/2019
Eduardo Berticelli
Bodybuilder Lower Body Focus
-WEEK 1
Day 1
Day 2
Day 3
Trang 2Blood Flow Restriction Weight Cluster Sets
Day 4
Day 5
WEEK 2
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Trang 3Day 2
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Trang 4WEEK 3
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Trang 5Flat Dumbbell Press 3 15 1
Day 5
WEEK 4
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Trang 6Day 3
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WEEK 5
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Trang 7McGill Crunch 3 15 0
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Trang 8Core Work Weight Sets Reps RIR
WEEK 6
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Trang 9Pull-Up 4 6 1
Day 5
WEEK 7
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Trang 10Cambered Bar Curls 3 10 1
Day 3
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WEEK 8
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Trang 11Accessory Work Weight Sets Reps RIR
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Trang 12Leg Press 2 12 2
WEEK 9
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Trang 13Day 4
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WEEK 10
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Trang 14Cable Row 3 10 1
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WEEK 11
Trang 15Day 1
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Trang 16Day 5
WEEK 12
Day 1
Instructions for Rep Testing:
You will go through your typical warm up for each main lift and then test your strength for
a one rep max Use your previous workouts to give you an idea of a number you would
like to shoot for on each lift As always do not use a weight you can't handle and make
sure you exercise caution and use a qualified and capable spotter at all times
Day 2
Trang 17By 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.