Working Out

LAYNE NORTON

     To start off this blog, I am going to be talking about my work out routine. I have included a short definition of some of the terms you may not know at the bottom of the blog. It is a 5 day, power/hypertrophy routine designed by natural bodybuilder Layne Norton with 2 days devoted to power/strength gains and the remaining 3 days devoted to hypertrophy. Each muscle gets worked twice per week with the first day being worked in a low rep range, 5, and the second day being worked in a higher rep range,8-12.

     Basically, what this routine calls for is:

Day One, UpperPower:

• 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 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 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 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps 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

The exact workout I do is:

Monday: Upper Power -5x5

• Barbell Bench Press
• Barbell Rows
• Military Press
• Pull-ups
• Barbell Curl
• Skull crushers or heavy dips
• Barbell Shrugs

Tues: Lower Power -5x5

• Back Squat
• Stiff Leg Deadlift, Or Romanian DL
• heavy hip thrust
• 6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days

Wednesday: Off

Thursday: Hypertrophy Chest/Arms (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• DB Incline Bech 3x8-12
• Barbell Close Grip Bench 3x8-12
• DB Flat Bench 2x8-12
• Preacher Curls 3x8-12 super setted with
• Standing French Press 3x8-12
• Push Downs 3x8-12 super setted with
• DB Hammer Curls 3x8-12
• Machine Curl 3x8-12 supersetted with
• Machine Dips 3x8-12
• Cable Crossovers 3x8-12
• Pullovers 3x8-12

Friday: Hypertrophy Shoulders/Back/Traps (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• DB Shoulder Press 3x8-12 super setted with DB Lateral Raise 3x8-12
• Bent Over Row 3x8-12 super setted with
• Bradford Press 3x8-12
• Lat Pull Down (Wide Grip) 3x8-12 super setted with
• Shrugs 3x10-15
• Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
• Upright Row 2x10-15

Saturday: Hypertrophy Legs/Calves (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• Leg Press or Hack Squat 5x8-12 super setted with
• Standing Calf Raise 5x10-15
• Leg Extensions 5x10-15 super setted with
• Sitting Leg Curls 5x10-15 super setted with
• Sitting Calf Raise 4x8-12

Sunday: Cardio

DEFINITIONS

Muscle Hypertrophy: The increase in volume of muscle due to the enlargement of its component cells

Natural Bodybuilding: Bodybuilding without the use of banned substances, such as anabolic steroids

Compound Movement: A lift that stresses 2 or more bodyparts

Failure: Lifting until you cannot perform another rep due without lowering weight

Superset: Performing 2 exercises in a row without a break in between

*I got these templates for this routine from http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine

so I do not want to take credit for developing this routine or anything, I am just simply stating which routine I use.

**I would also like to say that this is a rather advanced routine that should not be performed by a beginner to lifting. This is a routine to move to after having years of experience. The beginning routine I would suggest is Mark Rippetoe's Starting Strength http://forum.bodybuilding.com/showthread.php?t=998224 

In my next blog I will be discussing my nutrition as it relates to lifting.