Copy of Layne Norton Power Hypertrophy

Upper Body Power Exercise Bent Over Row Weighted Pull Ups Rack Chins Flat DB Press Weighted Dips DB Shoulder Press Cambered Bar Curls Skullcrushers

Reps 3x3-5 2x6-10 2x6-10 3x3-5 2x6-10 3x6-10 3x6-10 3x6-10

Warmup

Set 1

Reps 3x3-5 2x6-10 2x6-10 3x5-8 2x6-10 3x6-10 2x6-10

Warmup

Set 1

Reps 6x3 3x8-12 3x8-12 2x12-15 2x15-20 3x8-12 2x12-15 3x12-20

Warmup

Set 1

Reps 6x3 3x8-12 2x12-15 3x15-20 3x8-12 2x12-15 2x15-20 4x10-15 3x15-20

Warmup

Set 1

Reps 6x3 3x8-12 3x12-15 2x15-20 3x8-12 2x12-15

Warmup

Set 1

Lower Body Power Exercise Squats Hack Squats Leg Extensions Stiff Legged Deadlifts Glute Ham Raises Standing Calf raise Seated Calf raise

Back and Shoulders Hypertrophy Exercise Bent Over Row Rack Chins Seated Cable Row DB Rows Close Grip Pulldowns Seated DB Press Upright Rows Cable side raises

Lower Body Hypertrophy Exercise Squats Hack Squats Leg Press Leg Extensions Romanian Deadlifts Lying Leg Curl Seated Leg Curl Donkey Calf Raises Seated Calf Raise

Chest and Arms Hypertrophy Exercise Flat DB Press Incline DB Press Hammer Strength DB Incline Cable Flys Cambered Bar Preachers DB Concentration Curls

Spider Curls agaisnt incline bench Seated Tri-Extensions cambered bar Cable Pressdowns w/ Rope Cable Kickbacks

2x15-20 3x8-12 2x12-15 2x15-20

Set 2

Set 3 -

Set 2

Set 3 -

Set 2

Set 3

-

Set 2

Set 3

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-

Set 2

Set 3

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Upper Body Power Exercise Bent Over Row Weighted Pull Ups Rack Chins Flat DB Press Weighted Dips DB Shoulder Press Cambered Bar Curls Skullcrushers

Reps 3x3-5 2x6-10 2x6-10 3x3-5 2x6-10 3x6-10 3x6-10 3x6-10

Warmup

Set 1

Reps 3x3-5 2x6-10 2x6-10 3x5-8 2x6-10 3x6-10 2x6-10

Warmup

Set 1

Reps 6x3 3x8-12 3x8-12 2x12-15 2x15-20 3x8-12 2x12-15 3x12-20

Warmup

Set 1

Reps 6x3 3x8-12 2x12-15 3x15-20 3x8-12 2x12-15 2x15-20 4x10-15 3x15-20

Warmup

Set 1

Reps 6x3 3x8-12

Warmup

Set 1

Lower Body Power Exercise Squats Hack Squats Leg Extensions Stiff Legged Deadlifts Glute Ham Raises Standing Calf raise Seated Calf raise

Back and Shoulders Hypertrophy Exercise Bent Over Row Rack Chins Seated Cable Row DB Rows Close Grip Pulldowns Seated DB Press Upright Rows Cable side raises

Lower Body Hypertrophy Exercise Squats Hack Squats Leg Press Leg Extensions Romanian Deadlifts Lying Leg Curl Seated Leg Curl Donkey Calf Raises Seated Calf Raise

Chest and Arms Hypertrophy Exercise Flat DB Press Incline DB Press

Hammer Strength DB Incline Cable Flys Cambered Bar Preachers DB Concentration Curls Spider Curls agaisnt incline bench Seated Tri-Extensions cambered bar Cable Pressdowns w/ Rope Cable Kickbacks

3x12-15 2x15-20 3x8-12 2x12-15 2x15-20 3x8-12 2x12-15 2x15-20

Set 2

Set 3 -

Set 2

Set 3 -

Set 2

Set 3

-

Set 2

Set 3

-

-

Set 2

Set 3

-

Upper Body Power Exercise Bent Over Row Weighted Pull Ups Rack Chins Flat DB Press Weighted Dips DB Shoulder Press Cambered Bar Curls Skullcrushers

Reps 3x3-5 2x6-10 2x6-10 3x3-5 2x6-10 3x6-10 3x6-10 3x6-10

Warmup

Set 1

Reps 3x3-5 2x6-10 2x6-10 3x5-8 2x6-10 3x6-10 2x6-10

Warmup

Set 1

Reps 6x3 3x8-12 3x8-12 2x12-15 2x15-20 3x8-12 2x12-15 3x12-20

Warmup

Set 1

Reps 6x3 3x8-12 2x12-15 3x15-20 3x8-12 2x12-15 2x15-20 4x10-15 3x15-20

Warmup

Set 1

Reps 6x3 3x8-12

Warmup

Set 1

Lower Body Power Exercise Squats Hack Squats Leg Extensions Stiff Legged Deadlifts Glute Ham Raises Standing Calf raise Seated Calf raise

Back and Shoulders Hypertrophy Exercise Bent Over Row Rack Chins Seated Cable Row DB Rows Close Grip Pulldowns Seated DB Press Upright Rows Cable side raises

Lower Body Hypertrophy Exercise Squats Hack Squats Leg Press Leg Extensions Romanian Deadlifts Lying Leg Curl Seated Leg Curl Donkey Calf Raises Seated Calf Raise

Chest and Arms Hypertrophy Exercise Flat DB Press Incline DB Press

Hammer Strength DB Incline Cable Flys Cambered Bar Preachers DB Concentration Curls Spider Curls agaisnt incline bench Seated Tri-Extensions cambered bar Cable Pressdowns w/ Rope Cable Kickbacks

3x12-15 2x15-20 3x8-12 2x12-15 2x15-20 3x8-12 2x12-15 2x15-20

Set 2

Set 3 -

Set 2

Set 3 -

Set 2

Set 3

-

Set 2

Set 3

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-

Set 2

Set 3

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