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Home Training Workouts Layne Norton Workout Routine

Layne Norton Workout Routine



Layne Norton Workout Routine

It is non-linear periodization

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

 

 

 

Check out some videos of Layne Norton training below:

 

 

 



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Date Published : 2011-06-07 17:28:48
Written By : Jaret Grossman

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