Sunday, January 16, 2011

Layne Norton's Power + Hypertrophy Split

I've been using a slightly modified version of Layne Norton's split and I've definitely been noticing some results. I've been eating pretty clean and I never go overboard with the cals. 3.5 months in and I've gone from 183lb to 188lb with a noticeable size gain. My upperbody and lowerbody power has shot up as well: 225x4 on bench to 225x8 or 9. 225x3 ATG squats to 275x5 going as low as I possibly can. The only difference between my current split and the normal split (that's posted below) is that on hypertrophy days, I usually do 4-5 sets per exercise since I prefer high volume.

Here's the normal split (taken from http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html)

Sunday: Upper Power

    * 5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
    * Barbell Bench Press
    * Barbell Rows
    * Military Press
    * Barbell Shrugs

Monday: Lower Power

    * 5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
    * Back Squat
    * Stiff Leg Deadlift, Or Romanian DL
    * 6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

    * DB Incline Bech 3×8-12
    * Barbell Close Grip Bench 3×8-12
    * DB Flat Bench 2×8-12
    * Preacher Curls 3×8-12 super setted with
    * Standing French Press 3×8-12
    * Push Downs 3×8-12 super setted with
    * DB Hammer Curls
    * Cable Crossovers 3×8-12
    * Machine Curl 3×8-12 supersetted with
    * Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

    * DB Shoulder Press 3×8-12 super setted with
    * DB Front Raise 3×8-12
    * DB One Arm Row 3×8-12 super setted with
    * DB Arnold Press 3×8-12
    * Lat Pull Down (Wide Grip) 2×8-12 super setted with
    * DB Shrugs 2×10-15
    * Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
    * DB Upright Row 2×10-15
    * T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

    * Hack Squat 5×8-12 super setted with
    * Standing Calf 5×10-15
    * Leg Extensions 5×10-15 super setted with
    * Sitting Leg Curls 5×10-15 super setted with
    * Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)

17 comments:

  1. How do you like norton's routine?
    I might give it a try.
    Check out my blog....Follow/Comment plz.

    ReplyDelete
  2. @MISC BOMB
    I like the routine so far. I used to go on a 3 day split (Back/Bi's, Chest/Tri's, Shoulders/Legs) and it worked fine, but this split has given me some of the most intense workouts I've had. I've made more progress from 3.5 months of this split than I have doing my old split for 6 months. I'd highly recommend it. Followed brah.

    @WheyBout350
    followed brah

    ReplyDelete
  3. Comprehensive routine post brah. What're your stats/how long you been lifting?
    Followed

    ReplyDelete
  4. Im going to give this workout a shot. Thanks man.

    Check out my blog whenever you can. Cheers.

    ReplyDelete
  5. @AndAnotherThing - Thanks bro, I'm 5'11 188 lb (bodyfat is at: ~12% caliper and 11% handheld). I've been lifting for 1.5 years, started at 238lbs and cut to 169lbs before starting my bulk back up.

    @staN! - No problem bro, I think you'll like this split alot. Followed!

    ReplyDelete
  6. subbed for future reference. check out my blog

    ReplyDelete
  7. nice blog.

    http://dansgamblingblog.blogspot.com/

    ReplyDelete
  8. I use a similar split as well, I enjoy it

    ReplyDelete
  9. This blog is relevant to me interests. Followed. Ya follow?

    ReplyDelete
  10. I just finished this routine after 10 weeks and made some very good strength gains.

    Thanks for posting so that more people could benefit.

    ReplyDelete
  11. following!

    http://numberrumbler.blogspot.com/

    ReplyDelete
  12. Sick gains flexbrah, nice transformation - get some pics uploaded. Will be back for updates.

    ReplyDelete
  13. DAMN I'm jelly of greg plitt

    sup brah

    ReplyDelete
  14. Have you ever tried laynes p90x? I would personally, but to be honest, I don't have that kind of time :( to keep track everyday.

    Would try though

    ReplyDelete