The Start. An Adventure With Layne Norton.

The Start. An Adventure With Layne Norton.

The Layne Norton power/hypertrophy routine. This is the routine I will be following for the next 12 weeks. I was starting to get bored with my old routine and not noticing gains as fast I previously was so i am going to try this for 12 weeks. I hear a lot of good and bad things about it. Currently i am cutting , and with an intense routine like this recovery might be too hard between days. On the power days ill most likely be switching it to a 3x5 instead of 5X5. My plan is to post on here with every workout, how i feel , and progress I make. You can expect updates along the way for other things going on in my life.

Thanks Everyone,

Jeff

MONDAY- Upper Power
5 x 5 - Barbell Flat Bench Press
5 x 5 - Barbell Rows
5 x 5 - Barbell Military Press
5 x 5 - Barbell Shrugs
3 x 8 - Dumbbell Incline Bench Press

TUESDAY - Lower Power
5 x 5 - Squat
5 x 5 - Dead Lift
3 x 10 - Glute Hyper-extensions
8 x 10 - Calf Raises Variation

WEDNESDAY - Off

THURSDAY - Hypertrophy Chest & Arms
4 x 8 - DB Incline Bench Press
4 x 8 - Close Grip Bench Press
3 x 10 - DB Flat Bench Press - supersetted with
3 x 8 - Preacher Curls
3 x 10 - Standing French Press - supersetted with
3 x 10 - Cable Push Downs
3 x 12 - DB Hammer Curls
4 x 8 - Cable Crossovers - supersetted with
4 x 8 - DB Curls
4 x 10 - Dips

FRIDAY - Hypertrophy Legs & Calves
4 x 10 - Leg Press
5 x 12 - Leg Extensions
5 x 10 - Straight Leg Dead Lift
10 x 20 - Calf Raises Variation

SATURDAY - Hypertrophy Shoulders, Back, & Traps
3 x 12 - DB Shoulder Press - supersetted with
3 x 12 - DB Front Raise
3 x 10 - DB Rows - supersetted with
3 x 10 - DB Arnold Press
3 x 12 - Wide Grip Pull-Ups - supersetted with
3 x 12 - DB Shrugs
2 x 15 - Close Grip Pull-Ups - supersetted with
3 x 10 - Face Pulls
3 x 10 - T-Bar Rows


Current Stats
Weight - 190.6
Stomach - 37"
Chest - 41.5"
Waist - 36"
Forearm - 11.25"
Bicep - 13"
Neck -15"
Calf -15"
Leg -23"