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)
How do you like norton's routine?
ReplyDeleteI might give it a try.
Check out my blog....Follow/Comment plz.
Following, follow me brahs
ReplyDelete@MISC BOMB
ReplyDeleteI 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
Comprehensive routine post brah. What're your stats/how long you been lifting?
ReplyDeleteFollowed
Im going to give this workout a shot. Thanks man.
ReplyDeleteCheck out my blog whenever you can. Cheers.
@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.
ReplyDelete@staN! - No problem bro, I think you'll like this split alot. Followed!
subbed for future reference. check out my blog
ReplyDeletenice blog.
ReplyDeletehttp://dansgamblingblog.blogspot.com/
I use a similar split as well, I enjoy it
ReplyDeleteThis blog is relevant to me interests. Followed. Ya follow?
ReplyDeleteI just finished this routine after 10 weeks and made some very good strength gains.
ReplyDeleteThanks for posting so that more people could benefit.
following!
ReplyDeletehttp://numberrumbler.blogspot.com/
Sick gains flexbrah, nice transformation - get some pics uploaded. Will be back for updates.
ReplyDeleteI'm on this program right now brah!
ReplyDeleteDAMN I'm jelly of greg plitt
ReplyDeletesup brah
Holy Hypertrophy
ReplyDeleteHave you ever tried laynes p90x? I would personally, but to be honest, I don't have that kind of time :( to keep track everyday.
ReplyDeleteWould try though