Ive done laynes routine before, i did it for 5 monthes and in pct and in dieting. It works but you need to know a few things...
1) it should not take you 2 hrs for a power workout, it is..your doing to much
2) you dont NOT go to failure on the hyper days, 1-2 reps short of failure on everything to not burn out the cns system.
3) you gotta eat more then normal
4) Dont go overly crazy on volume on hyper days
5) You have to cycle percentages and intensity and volume on the power days to, again, not burn out the cns system.
Ill give an example:
*For power days id start with 75-85% of your 1RM and do 3-4 sets of 5 here, then the next week move up weight and do 2-3 sets of 5, again move up and do the 1-2 sets of 5, then the last week for a PR and do 1 top set of 5, should be aiming for progress and PRs everyweek after week 1, then deload to 50% of 1RM for 4-5 sets of 5 and then go back to week one with your new 5 rep max and repeat.
Upper Power:
Flat Bench-*
Barbell Rows-*
Overhead Press-3-4 sets 6-8
Dips+Bicep Chins-3-4 sets 6-8
Lower Power:
Squat-*
RDL-*
Standing Calf Raises-4-5 sets 6-8
Ab Work
Chest/Back Hyper:
Chins-2-3 sets 8-12
Cable Rows-2-3 sets 8-12
Pull-overs-2-3 sets 8-12
Incline DB Press-2-3 sets 8-12
Chest Dips-2-3 sets 8-12
Pec Deck-2-3 sets 8-12
(you can superset chest and back, or do chest first)
Legs/abs Hyper:
Leg Press superset with Hack Squat-2-3 sets 10-20
Walking Lunges-2-3 sets 8-12
Leg Ext+Lying Leg Curls-2-3 sets 10-15
Stiff Legged DB Deadlift-2-3 sets 8-12
Seated Calf Raises-4-5 sets 15-20
Ab Work
Delts/Arms Hyper:
WG Upright Rows-2-3 sets 8-12
Side Laterals-2-3 sets 10-15
Rear Laterals-2-3 sets 10-15
Pushdowns+DB Curls-2-3 sets 8-12
Oh Ext+Hammer Curls-2-3 sets 8-12
This is an example of something i use to do, best of luck and remember do not go to failure on hyper days.
