Tuesday, January 18, 2011

Layne Norton's Strength / Hypertrophy Split


Started doing this workout split this week to increase my strength, because before I did little strength training and focused mostly on hypertrophy sets.  Give it a look

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

13 comments:

  1. Would be awesome if you could post up the benefits over this over a regular hypertrophy split. Great post though.

    I'm at http://aatlinks.blogspot.com/

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  2. What would be interesting is if you create a push/pull workout routine as well.

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  3. AAT,

    The benefit of adding the strength is to not only increase strength on the lifts you do on those days, but to allow you to do more weight on the hypertrophy days. I did a pure hypertrophy split before, and while it's great for building lean muscle and gettin ripped, my strength was really lacking.

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  4. I need a new spread. Might try yours.

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  5. Man I wanted to do this routine but there are so many supersets involved and plus I am taking 6 classes + RA training classes. I just can't be that tired at the end of the day :(

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  6. Sounds awesome, I've only recently started out, but I don't really plan on being jacked, haha. snaztoday.blogspot.com

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  7. I like this. I might plan on switching to it later on. Supersets look really intense though. Great blog, I will be following

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  8. nice mate, following

    http://allaboutneobux.blogspot.com/

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  9. Looks pretty solid actually..

    brotosterone.blogspot.com

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  10. Good Stuff, perfect for beginniners!

    hit me back!
    http://pinoykcin.blogspot.com/

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  11. Nice workout brah.. squats and oats!!!!

    ReplyDelete