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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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Old 02-22-2013, 01:09 AM
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Layne Norton's Power Hypertrophy Adaptive Training Routine

Power Hypertrophy Adaptive Training Routine


Note: Make sure you warm up thoroughly for all exercises, stretch, and use precaution when using heavy weights.

Day 1: Upper Body Power Day
•Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
•Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
•Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
•Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
•Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
•Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
•Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
•Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day
•Pressing Power Movement: Squats
3 sets of 3-5 reps
•Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
•Assistance extension movement: Leg extensions
2 sets of 6-10 reps
•Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
•Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
•Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
•Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
•Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
•Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
•Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
•Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
•Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
•Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
•Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
•Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
•Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
•Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
•Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
•Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
•Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
•Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
•Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day
•Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
•Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
•Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
•Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
•Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
•Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
•Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
•Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
•Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
•Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest

By Layne Norton

Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts.
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