Share

Layne Norton’s Power and Hypertrophy Training Routine

Layne Norton’s Power Hypertrophy routine was developed whenever he wanted to find a way to lift for both strength and mass. For mass, Layne Norton knew that it was best to stay in the 8-12 rep range; however, he also knew that he could lift heavier weight in the hypertrophy range if he also lifted during strength. That is how the power hypertrophy split was created. There are two days during the week where Layne Norton will lift for strength and the other three days of the week, he will lift in the hypertrophy range.

Layne Norton’s Power Hypertrophy routine is recommended for intermediate to advanced lifters.

Layne’s Training Principles:

The power/hypertrophy split designed by Layne Norton is a split routine designed to focus on gaining strength on compound lifts while also incorporating additional exercises for hypertrophy.

The hypertrophy exercises are designed to complete your physique; the compound exercises are designed to build muscle mass all across your body.

This routine allows you to hit most muscles twice a week which is optimal for muscle mass gains; initially on this routine, and routines like this (DC training, etc.), you will experience an adaptation period where the routine seems really difficult and you don’t gain much strength. This should last a couple weeks. Usually, you start to adapt and make great progress afterwards.

Layne’s Workout Routine:

Day One: Upper Power

3 or 4 compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 accessory movement

Day Two: Lower Power

2 or 3 squatting and deadlifting movements, 3-5 sets in the 5 rep range, and 1 accessory movement

Day Three: Off

Day Four: Hypertrophy Chest/Arms

3 benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure

3 bupersets consisting of 2 exercises each, 3 bicep and 3 tricep exercises, 3 sets in the 8-12 range, 1-2 reps short of failure.

1 chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure

Day Five: Hypertrophy Shoulders/Back/Traps

4 supersets consisting of 2 exercises each, 3 shoulder exercises and 3 back exercises in the 8-12 reps range, and 2 traps exercises in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure
1 optional back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure

Day Six: Hypertrophy Legs/Calves

2 supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure

Day Seven: Off/Optional Cardio

Example of Layne’s Routine:

Monday: 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

Tuesday: 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

Wednesday: Off (I usually do some cardio)

Thursday: Hypertrophy Chest/Arms

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
DB Incline Bench 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 supersetted with
Standing French Press 3×8-12
Push Downs 3×8-12 supersetted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

Friday: 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 supersetted with
DB Front Raise 3×8-12
DB One Arm Row 3×8-12 supersetted with
DB Arnold Press 3×8-12
Lat Pull Down (Wide Grip) 2×8-12 supersetted with
DB Shrugs 2×10-15
Lat Pull Down (Close grip, palms facing in) 2×8-12 supersetted with
DB Upright Row 2×10-15
T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but sometimes I do it)

Saturday: 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

Sunday: Off (cardio if you want)

Exercises are interchangeable, but follow the guidelines in the routine model.

Layne Norton discusses this routine:

Definitions:

Superset — Performing an exercise immediately after performing another.
5×5 or 3×5 — This means 3 sets of 5 repetitions or 5 sets of 5 repetitions.
Compound exercises — Generally the more difficult exercises that involve more muscles. Good examples are deadlifts, squats, barbell rows, etc.
Accessory movements — Exercises that aren’t compound exercises; generally isolate a muscle.

Layne’s Website

www.biolayne.com

    The following two tabs change content below.
    Directlyfitness.com is dedicated to bringing you the most informative and up to date information to help you reach your fitness, health, and physique goals. Also visit our store for great deals on popular supplements!

    Latest posts by Directlyfitness Team (see all)

    Share

    2 Responses to “Layne Norton’s Power and Hypertrophy Training Routine”

    1. Grant Dumas says : Reply

      This is a slightly different variation and it doesn’t look as good. I would keep hypertrophy leg day in between shoulders/back and chest/arms.

      • Directlyfitness Team says : Reply

        This is an interesting point and might work better for some people! We would love to hear any feedback on any variations of this workout program from people who have experience with this routine.

    Leave a Reply

     

    TOP