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Layne Norton's Power/Hypertrophy Split


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Layne Norton's Power/Hypertrophy Split within the Weight Training & Weight Lifting category.

Excerpt: 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

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  1. #1
    Elite Moderator SouthernLord's Avatar
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    Thumbs up Layne Norton's Power/Hypertrophy Split

    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 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



    Example Template


    Sunday: Upper Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
    -Barbell Bench Press
    -Barbell Rows
    -Military Press
    -Barbell Shrugs

    Monday: Lower Power
    -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 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 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
    -Cable Crossovers 3x8-12
    -Machine Curl 3x8-12 supersetted with
    -Machine Dips 3x8-12

    Thursday: 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 Front Raise 3x8-12
    -DB One Arm Row 3x8-12 super setted with
    -DB Arnold Press 3x8-12
    -Lat Pull Down (Wide Grip) 2x8-12 super setted with
    -DB Shrugs 2x10-15
    -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
    -DB Upright Row 2x10-15
    -T-bar row 2x8-12 (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 5x8-12 super setted with
    -Standing Calf 5x10-15
    -Leg Extensions 5x10-15 super setted with
    -Sitting Leg Curls 5x10-15 super setted with
    -Sitting Calf Raise 4x8-12


    Saturday: Off
    (cardio if you want)

  2. #2
    Elite Moderator SouthernLord's Avatar
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    Re: Layne Norton's Power/Hypertrophy Split

    I really like how this looks. I will most definitely be giving this a go once I'm back to bulk mode.

  3. #3
    Da Pope
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    Re: Layne Norton's Power/Hypertrophy Split

    interesting

    how is he doing?
    Did his Pec recover form the tear?

  4. #4
    Elite Moderator SouthernLord's Avatar
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    Re: Layne Norton's Power/Hypertrophy Split

    Quote Quote posted by OMEGA View Post
    interesting

    how is he doing?
    Did his Pec recover form the tear?
    I think so. There are some vids from a december PL competition on his youtube channel.

  5. #5
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    Re: Layne Norton's Power/Hypertrophy Split

    How much bulking are you going to do? Aren't you like 5'8" and 340 @ 15% bf?

    B-

  6. #6
    Elite Moderator SouthernLord's Avatar
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    Re: Layne Norton's Power/Hypertrophy Split

    Quote Quote posted by bblazer View Post
    How much bulking are you going to do? Aren't you like 5'8" and 340 @ 15% bf?

    B-
    I wanna bulk to about 415 then diet down to 220 at 6%

  7. #7
    ELITE MODERATOR the_alcatraz's Avatar
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    Re: Layne Norton's Power/Hypertrophy Split

    Quote Quote posted by bblazer View Post
    How much bulking are you going to do? Aren't you like 5'8" and 340 @ 15% bf?

    B-
    This better be a joke

  8. #8
    ELITE MODERATOR the_alcatraz's Avatar
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    Re: Layne Norton's Power/Hypertrophy Split

    A few things:

    1- I don't like squats and deadlifts same day...no way I can go hard on both
    2- A little too much volume IMO on the hypertrophy days, kinda looks like you're starting to do endurance training

    Everything else looks great.

  9. #9
    Elite Moderator SouthernLord's Avatar
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    Re: Layne Norton's Power/Hypertrophy Split

    Squats and deads on the same day is no problem.

    He does have quite a bit of volume on the hypertrophy days. I think it would be doable so long as you avoid failure and are eating sufficient kcal.

  10. #10
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    Re: Layne Norton's Power/Hypertrophy Split

    Quote Quote posted by SouthernLord View Post
    I really like how this looks. I will most definitely be giving this a go once I'm back to bulk mode.
    aint this similiar to needsizes 5x5?which is like this .
    chest
    incline bench press 5x5 [same weight all 5 sets increasing by 5lb or swo each time.]
    flat bench press 2x12 reps
    dips 2x to failure
    SO EACH BODYPART HAS ONE 5X5 COMPOUND EXERCISE AND 2 HYPERTROPHY SEST OF 12 REPS.

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