Layne Norton’s Sample Workout Routine

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 Movements:

• Weighted dips 2 sets of 6-10 reps
• 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 Movements: 

• Standing calf raise 3 sets of 6-10 reps
• 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 Movements:

• Rack chins 3 sets of 8-12 reps
• Seated cable row 3 sets of 8-12 reps
• Dumbbell rows or shrugs bracing upper body against an incline bench 2 sets of 12-15 reps
• Close grip pulldowns 2 sets of 15-20 reps

Hypertrophy Shoulder Movements:

• Seated dumbbell presses 3 sets of 8-12 reps
• Upright rows 2 sets of 12-15 reps
• 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 Movements:

• Hack squats 3 sets of 8-12 reps
• 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 Movements:

• Lying leg curls 2 sets of 12-15 reps
• Seated leg curls 2 sets of 15-20 reps

Hypertrophy Calf Movement:

• Donkey calf raises 4 sets of 10-15 reps
• 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
• 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
• Dumbbell concentration curls 2 sets of 12-15 reps
• 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
• Cable pressdowns with rope attachment 2 sets of 12-15 reps
• Cable kickbacks 2 sets of 15-20 reps

Day 7: Rest