PDA

View Full Version : Power Hypertrophy Adaptive Training - Layne Norton



Nocode8511
09-03-2013, 12:01 PM
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Power Hypertrophy Adaptive Training Routine:

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses 3 sets of 3-5 reps
Assistance pressing movement: Weighted dips 2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls 3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats 3 sets of 3-5 reps
Assistance pressing movement: Hack Squats 2 sets of 6-10 reps
Assistance extension movement: Leg extensions 2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts 3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls 2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise 3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise 2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins 3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row 3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench 2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns 2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses 3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables 3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats 3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses 2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions 3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls 2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls 2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises 4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press 3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench 2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar 3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment 2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks 2 sets of 15-20 reps

Day 7: Rest

exerciseordie
09-03-2013, 01:58 PM
This looks like a pretty legit program.

MavGoose
10-02-2013, 10:57 AM
Are you doing this? Ironically I just started giving it a go Sunday.

Jaws55
11-18-2013, 07:40 AM
This has you doing a Chest/Arms hypertrophy day, followed by a day of rest, then moving right into a day that incorporates power chest. I feel that wouldn't allow appropriate recovery time to use weights normally with a power day. Anyone else have opinions on this?

jas101
11-18-2013, 12:40 PM
This has you doing a Chest/Arms hypertrophy day, followed by a day of rest, then moving right into a day that incorporates power chest. I feel that wouldn't allow appropriate recovery time to use weights normally with a power day. Anyone else have opinions on this?

I love PHAT but your right jaws. I had to change the rotation up each week. At the beginning of second week I would do legs on day one and upper body on day two. I would also switch up days 5&6. The next week I would go back to original rotation. I may of missed something but basically I would make sure I had enough recovery day between groups.

AKchiver
11-25-2013, 05:36 PM
I did this for 4 months before I went on vacation. Solid program and I saw a lot of bulk during it. I recommend this program


Sent from my iPad using Tapatalk - now Free (http://tapatalk.com/m?id=1)