PH3: Layne Norton's Power Hypertrophy

Ph3: Layne Norton's Power Hypertrophy 13-Week Trainer
Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Make consistent progress on the big three, add in a little bodybuilding work and a smart diet, and you'll build the body you want: dense, muscular, and strong. This program will help you do it.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Squat, Bench, Deadlift

Bench Press (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Seated Military Press (Smith Machine)

Preacher Curl (EZ Bar)

BFR Bicep Curl

V-Handle Tricep Pushdown (Cable)

Tricep Pushdown (Cable)

Upper Hypertrophy

Leg Extension

Leg Curl

Reverse Hyperextension

Seated Calf Raise

Standing Calf Raise

Squat, Bench, Legs

Cardio (Zone 2)

Rest/ Active Recovery

Pec Deck (Machine)

Seated Row (Cable)

Lateral Raise (Cable)

Bicep Curl (Machine)

Deadlift, Bench, Upper Body

Squat, Legs

Calf Raise (Leg Press)

Full Body Hypertrophy

REP Test

Accumulation Block

Intermediate Block

Intensity Block

Taper Block

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