L.N. Power/Hypertrophy?

  1. L.N. Power/Hypertrophy?


    hey again. i posted something recently about a good bulking program while i do an 8-week epitest prohormone cycle. im 24 and been working out for about 2 years, pretty much always split routines or volume training. im excited about layne nortons power/hypertrophy workout, but i have a few concerns in general and want some opinions from more experienced heads.

    **** my recovery in general is awesome, and on prohormones my recovery is insane. plus, my friends have done it and told me that the power upper/lower day doesnt really make you sore much. therefore, my change in layne nortons is to condense it from 5 days out of 7 to 4 days out of 5. the original workout can be found here..

    simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

    i have made it into this program let me know what you think considering my situation.



    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/Hypertrophy 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
    Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps
    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 pulling movement: Romanian deadlifts
    3 sets of 8-12 reps
    Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps



    Day 3: 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 4: 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 5 : Rest Day


    Repeat, so 4 days on, 1 day off, repeat, etc.

    The main concern is rest days .. I think my muscles can handle it and so can I, I always go hard at the gym thats how i workout, but will it really stop the growth with lack of rest days? I will be getting plenty of sleep, best diet, water, etc ..

    thanks in advance for all opinions.


  2. I do a modified version of this workout for my cycle workouts. I keep the 5 of 7 days, but I add more sets or do more isolation movements of certain muscle groups depending on what day it is.

    Sent from my MB860 using Tapatalk

  3. bump??
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