PH3 Layne Norton

Units (lbs=1, Kg = 0) 1 Only change red AMRAP cells and initial 1RMs

1RM Squat Bench Deadlift

180 115 235

Week 1 - Day 1 Exercise Sets Squat Bench Deadlift

Reps

Percentage Weight 9 72.5% 130 9 72.5% 85 7 72.5% 170

Reps

Percentage Weight 7 77.5% 140 7 77.5% 90

2 2 2

Day 2 Upper hypertrophy day Day 3 Exercise Sets Squat Bench Leg hypertrophy

3 3

Day 4 Rest Day 5 Exercise Sets Reps Deadlift 2 Bench 3 Upper-body hypertrophy

Percentage Weight 4 82.5% 195 3 82.5% 95

Day 6 Exercise Sets Squat Leg hypertrophy

Percentage Weight 5 82.5% 150

Reps 3

Day 7 Rest

Phase 1: Accumulati

Week 2 - Day 1 Exercise Sets Squat Bench Deadlift

Reps

Percentage Weight 9 72.5% 130 9 72.5% 85 7 72.5% 170

Reps

Percentage Weight 7 77.5% 140 7 77.5% 90

3 3 2

Day 2 Upper hypertrophy day Day 3 Exercise Sets Squat Bench Leg hypertrophy

3 3

Day 4 Rest Day 5 Exercise Deadlift

Sets

Reps 2 1 4 1

Bench

Percentage Weight 4 82.5% 195 AMRAP 82.5% 195 5 82.5% 95 AMRAP 82.5% 95

Upper-body hypertrophy Day 6 Exercise Squat

Sets

Reps 3

5

Percentage Weight 82.5% 150

1 Leg hypertrophy Day 7 Rest

AMRAP

82.5%

150

Phase 1: Accumulation Phase

Week 3 - Day 1 Exercise Sets Squat Bench Deadlift

Reps

Percentage Weight 9 72.5% 130 9 72.5% 85 7 72.5% 170

Reps

Percentage Weight 7 77.5% 140 7 77.5% 90

3 3 3

Day 2 Upper hypertrophy day Day 3 Exercise Sets Squat Bench Leg hypertrophy

4 4

Day 4 Rest Day 5 Exercise Deadlift

Sets

Reps 2 1 3 1

Bench

Percentage Weight 4 86.5% 205 AMRAP 86.5% 205 5 86.5% 100 AMRAP 86.5% 100

Upper-body hypertrophy Day 6 Exercise Squat

Sets

Reps 4

Percentage Weight 5 86.5% 155

1 Leg hypertrophy Day 7 Rest

AMRAP 86.5%

155

Week 4 - Day 1 Exercise Sets Squat Bench Deadlift

Reps

Percentage Weight 4 80.0% 145 4 80.0% 90 4 75.0% 175

Reps

Percentage Weight 5 70.0% 125 5 70.0% 80 4 75.0% 175

4 4 2

Day 2 Upper hypertrophy day Day 3 Exercise Squat Bench Deadlift

Sets 3 3 2

Day 4 Rest Day 5 Rest Day 6 Exercise Squat Bench Deadlift Day 7 Rest

Sets

Reps Percentage Weight 1 AMRAP 85.0% 155 1 AMRAP 85.0% 100 1 AMRAP 85.0% 200

New 1RM Squat Bench Deadlift Week 5 - Day 1 Exercise Sets Squat Bench Deadlift

Reps

Percentage Weight 8 75.0% #VALUE! 8 75.0% #VALUE! 6 75.0% #VALUE!

Reps

Percentage Weight 6 80.0% #VALUE! 6 80.0% #VALUE!

2 2 2

Day 2 Upper hypertrophy day Day 3 Exercise Sets Squat Bench Leg hypertrophy

3 3

Day 4 Rest Day 5 Exercise Sets Reps Deadlift 3 Bench 4 Upper-body hypertrophy

Percentage Weight 3 80.0% #VALUE! 4 85.0% #VALUE!

Day 6 Exercise Sets Squat Leg hypertrophy

Percentage Weight 4 85.0% #VALUE!

Reps 4

Day 7 Rest

Week 6 - Day 1 Exercise Squat Bench Deadlift

Sets

Reps

Percentage 8 75.0% 8 75.0% 6 75.0%

Reps

Percentage 6 80.0% 6 80.0%

3 3 3

Day 2 Upper hypertrophy day Day 3 Exercise Squat Bench Leg hypertrophy

Sets 4 4

Day 4 Rest Day 5 Exercise Deadlift

Sets

Reps 3 1 4 1

Bench

Percentage 3 85.0% AMRAP 85.0% 4 85.0% AMRAP 85.0%

Upper-body hypertrophy Day 6 Exercise Squat

Sets

Reps 4

4

Percentage 85.0%

1 Leg hypertrophy Day 7 Rest

AMRAP 85.0%

Phase 2: Transition Phase

Weight #VALUE! #VALUE! #VALUE!

Week 7 - Day 1 Exercise Squat Bench Deadlift

Sets

Reps 4 4 4

8 8 6

Day 2 Upper hypertrophy day

Weight #VALUE! #VALUE!

Day 3 Exercise Squat Bench Leg hypertrophy

Sets

Reps 5 5

6 6

Day 4 Rest

Weight #VALUE! #VALUE! #VALUE! #VALUE!

Day 5 Exercise Deadlift

Sets

Reps 3 1 4 1

Bench

3 AMRAP 4 AMRAP

Upper-body hypertrophy

Weight #VALUE!

Day 6 Exercise Squat

Sets

Reps 4

4

#VALUE!

1 Leg hypertrophy Day 7 Rest

AMRAP

Percentage Weight 75.0% #VALUE! 75.0% #VALUE! 75.0% #VALUE!

Week 8 - Day 1 Exercise Squat Bench Deadlift

Sets 5 5 3

Day 2 Upper hypertrophy day

Percentage Weight 80.0% #VALUE! 80.0% #VALUE!

Day 3 Exercise Squat Bench Deadlift

Sets 4 4 3

Day 4 Rest

Percentage Weight 89.0% #VALUE! 89.0% #VALUE! 89.0% #VALUE! 89.0% #VALUE!

Percentage Weight 89.0% #VALUE!

Day 5 Rest Day 6 Exercise Squat Bench Deadlift Day 7 Rest

Sets 1 1 1

89.0%

#VALUE!

New 1RM Squat Bench Deadlift

Reps

Percentage Weight 3 82.5% #VALUE! 5 82.5% #VALUE! 3 77.5% #VALUE!

Week 9 - Day 1 Exercise Sets Squat Bench Deadlift

3 3 3

Day 2 Upper hypertrophy day

Reps

Percentage Weight 4 70.0% #VALUE! 4 70.0% #VALUE! 4 70.0% #VALUE!

Day 3 Exercise Sets Squat Bench Leg hypertrophy

3 3

Day 4 Rest

Reps Percentage Weight AMRAP 87.5% #VALUE! AMRAP 87.5% #VALUE! AMRAP 87.5% #VALUE!

Day 5 Exercise Sets Deadlift 3 Bench 4 Upper-body hypertrophy Day 6 Exercise Sets Squat Leg hypertrophy

4

Day 7 Rest

Reps

Percentage Weight 7 77.5% #VALUE! 7 77.5% #VALUE! 5 77.5% #VALUE!

Week 10 - Day 1 Exercise Squat Bench Deadlift Day 2 Upper hypertrophy day

Reps

Percentage Weight 5 82.5% #VALUE! 5 82.5% #VALUE!

Day 3 Exercise Squat Bench Leg hypertrophy Day 4 Rest

Reps

Percentage Weight 2 87.5% #VALUE! 3 87.5% #VALUE!

Day 5 Exercise Deadlift Bench Upper-body hypertrophy

Reps

Percentage Weight 3 87.5% #VALUE!

Day 6 Exercise Squat

Leg hypertrophy Day 7 Rest

Phase 3: Intensity/Overreaching phase

Sets

Reps

Percentage Weight 7 77.5% #VALUE! 7 77.5% #VALUE! 5 77.5% #VALUE!

Reps

Percentage Weight 5 82.5% #VALUE! 5 82.5% #VALUE!

4 4 4

Sets 4 4

Sets

Reps 3 1 4 1

Sets

Percentage Weight 2 87.5% #VALUE! AMRAP 87.5% #VALUE! 3 87.5% #VALUE! AMRAP 87.5% #VALUE!

Reps 4

3

Percentage Weight 87.5% #VALUE!

1

AMRAP 87.5%

#VALUE!

ntensity/Overreaching phase

Week 11 - Day 1 Exercise Squat Bench Deadlift

Sets

Reps

Percentage Weight 8 77.5% #VALUE! 7 77.5% #VALUE! 5 77.5% #VALUE!

Reps

Percentage Weight 5 82.5% #VALUE! 5 82.5% #VALUE!

5 5 5

Day 2 Upper hypertrophy day Day 3 Exercise Squat Bench Leg hypertrophy

Sets 5 5

Day 4 Rest Day 5 Exercise Deadlift

Sets

Reps 4 1 4 1

Bench

Percentage Weight 2 91.5% #VALUE! AMRAP 91.5% #VALUE! 3 91.5% #VALUE! AMRAP 91.5% #VALUE!

Upper-body hypertrophy Day 6 Exercise Squat

Sets

Reps 4

Percentage Weight 3 91.5% #VALUE!

1 Leg hypertrophy Day 7 Rest

AMRAP 91.5%

#VALUE!

Week 12 - Day 1 Exercise Squat Bench Deadlift

Sets

Reps

Percentage 7 72.5% 7 72.5% 5 72.5%

Reps

Percentage 5 82.5% 5 82.5%

5 5 6

Day 2 Upper hypertrophy day Day 3 Exercise Squat Bench Leg hypertrophy

Sets 6 6

Day 4 Rest Day 5 Exercise Deadlift

Sets

Reps 5 1 5 1

Bench

Percentage 2 95.5% AMRAP 95.5% 3 95.5% AMRAP 95.5%

Upper-body hypertrophy Day 6 Exercise Squat

Sets

Reps 5

Percentage 3 95.5%

1 Leg hypertrophy Day 7

AMRAP 95.5%

Phase 4: Taper/Retest Phase

Weight #VALUE! #VALUE! #VALUE!

Week 13 - Day 1 - Taper Exercise Sets Reps Squat 5 Bench 5 Deadlift 3

Percentage 3 82.5% 3 82.5% 3 77.5%

Day 2 Full body hypertrophy day

Weight #VALUE! #VALUE!

Day 3 Exercise Squat Bench Deadlift

Sets

Reps

Percentage 4 72.5% 4 72.5% 3 70.0%

Reps

Percentage 1 92.0% 1 98.0% 1 102.0% 1 92.0% 1 98.0% 1 102.0%

4 4 3

Day 4 Rest

Weight #VALUE! #VALUE! #VALUE! #VALUE!

Day 5 Rest Day 6 Exercise Squat

Bench Weight #VALUE!

Sets 1 1 1 1 1 1

#VALUE!

Deadlift

Day 7 Rest

1 1 1

1 1 1

92.0% 98.0% 102.0%

hase

Weight #VALUE! #VALUE! #VALUE!

Weight #VALUE! #VALUE! #VALUE!

Weight #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!