Advanced Bodybuilding Hypertrophy Lower Body Focus Layne Norton, Ph.D., is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. He is a current IPF and USAPL world and national recordholder in squat (668 lb. at 93 kg), and a USAPL national recordholder in deadlift (711 lb. at 93 kg).
advanced BB upper focus Started: 08/01/2019 Eduardo Berticelli Advanced Bodybuilding Hypertrophy - Lower Body Focus 1-Rep Maxes Week Week 13 Back Squat 100 - Deadlift 100 - Bench Press 100 - Barbell Row 100 - WEEK Day Main Lifts Weight Sets Reps RIR Back Squat 10 Back Squat Back Squat Back Squat Deadlift 10 Deadlift Deadlift Deadlift Weight Sets Reps RIR Glute Bridge 8-12 Lunges 8-12 Single Leg Glute Bridge 8-12 Machine Leg Extension 10-15 Seated Leg Curl 10-15 Seated Calf Raise 8-12 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Bench Press 10 Bench Press Bench Press Bench Press Barbell Row 10 Barbell Row Barbell Row Barbell Row Volume Accessory Work Sets Reps RIR Smith Machine Shoulder Press 8-12 Machine Pulldown 8-12 Alternating Floor Press 8-12 Single Arm Cable Row 8-12 Concentration Curls 8-12 Single Arm Cable Pressdowns 8-12 Sets Reps RIR 12 Core Work Weight Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Safety Bar Squat 8-12 1/0 Romanian Deadlift 8-12 1/0 Machine Hip Thrust 8-12 1/0 Machine Leg Extension 10-15 Glute Ham Raise 10-15 Cable Leg Abduction 10-15 Seated Calf Raise 15-20 Day Accessory Work Sets Reps RIR Seated Dumbbell Press 8-12 Neutral Grip Pull-Up 8-12 Dumbbell Floor Press 10-15 Prone Row 10-15 Kneeling Dumbbell Shoulder Press 10-15 Alternating Lat Pulldown 10-15 Machine Curls 20,15,12,12 V-Bar Cable Pressdowns 20,15,12,12 Sets Reps RIR 15 Core Work Weight Weight Deadbugs Day Accessory Work Weight Sets Reps RIR Reverse Lunge 8-12 2/0 Single Leg Glute Bridge 8-12 2/0 Cable Glute Kickbacks 8-12 Sissy Squats 10-15 Glute Ham Raise 10-15 Cable Leg Abduction 15-20 Leg Press Calf Raise 15-20 Sets Reps RIR Back Squat 10 Back Squat Back Squat Back Squat Deadlift 10 Deadlift Deadlift Deadlift Weight Sets Reps RIR Machine Hip Thrust 8-12 Rear Foot Elevated Split Squat 8-12 Single Leg Romanian Deadlift 8-12 Machine Leg Extension 10-15 Dumbbell Leg Curl 10-15 Donkey Calf Raise 8-12 Sets Reps RIR Volume Bench Press 10 Bench Press Bench Press Bench Press Barbell Row 10 Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Barbell Standing Military Press 8-12 Neutral Grip Pull-Up 8-12 Alternating Dumbbell Press 8-12 Dumbbell Row 8-12 Machine Curls 8-12 Rope Pressdowns 8-12 WEEK Day Main Lifts Weight Accessory Work Volume Day Main Lifts Accessory Work Weight Core Work Weight Sets Reps 12 Leg Raises RIR Day Accessory Work Weight Sets Reps RIR Belt Squat 8-12 1/0 Hyperextensions 8-12 1/0 Banded Hip Thrust 8-12 1/0 Machine Leg Extension 10-15 Seated Leg Curl 10-15 Machine Abductions 10-15 Donkey Calf Raise 15-20 Day Accessory Work Sets Reps RIR Smith Machine Shoulder Press 8-12 Close Grip Lat Pulldowns 8-12 Decline Barbell Press 10-15 Braced T-Bar Rows 10-15 Landmine Press 10-15 Horizontal Lat Pulls 10-15 Cambered Bar Curls 20,15,12,12 Over Head Rope Cable Extensions 20,15,12,12 Sets Reps RIR 15 Core Work Weight Weight Pallof Press Day Accessory Work Sets Reps RIR Single Leg Press 8-12 1/0 Single Leg Glute Bridge 8-12 1/0 Cable Pull Throughs 8-12 Banded Leg Extension 10-15 Single Leg Curl 10-15 Monster Walks 15-20 Leg Press Calf Raise 15-20 WEEK Weight Day Main Lifts Weight Sets Reps RIR Back Squat 10 Back Squat Back Squat Back Squat Deadlift 10 Deadlift Deadlift Deadlift Weight Sets Reps RIR Banded Hip Thrust 8-12 Pistol Squats 8-12 Single Leg Romanian Deadlift 8-12 Banded Leg Extension 10-15 Glute Ham Raise 10-15 Leg Press Calf Raise 8-12 Volume Accessory Work Volume Day Main Lifts Sets Reps RIR Bench Press 10 Bench Press Bench Press Bench Press Barbell Row 10 Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Arnold Press 8-12 Neutral Grip Pull-Up 8-12 Alternating Dumbbell Press 8-12 Landmine Row 8-12 Machine Preacher Curls 8-12 Single Arm Cable Pressdowns 8-12 Sets Reps RIR 12 Accessory Work Core Work Weight Weight Bird Dogs Day Accessory Work Weight Sets Reps RIR Goblet Squat 8-12 1/0 Deadlift from Boxes 8-12 1/0 Machine Hip Thrust 8-12 1/0 Sissy Squats 10-15 Glute Ham Raise 10-15 Banded Abductions 10-15 Seated Calf Raise 15-20 Sets Reps RIR Push Jerk 8-12 Close Grip Lat Pulldowns 8-12 Decline Barbell Press 10-15 Barbell Row 10-15 Landmine Press 10-15 Alternating Lat Pulldown 10-15 Machine Curls 20,15,12,12 Cable Kickbacks 20,15,12,12 Sets Reps RIR 15 Day Accessory Work Weight Core Work Weight Deadbugs Day Accessory Work Weight Sets Reps RIR Reverse Lunge 8-12 1/0 Single Leg Glute Bridge 8-12 1/0 Cable Glute Kickbacks 8-12 Sissy Squats 10-15 Dumbbell Leg Curl 10-15 Cable Leg Abduction 15-20 Donkey Calf Raise 15-20 WEEK Day Main Lifts Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR 8-12 Accessory Work Barbell Hip Thrust Weight Volume Reverse Lunge 8-12 Single Leg Hyperextensions 8-12 Sissy Squats 10-15 Single Leg Curl 10-15 Donkey Calf Raise 8-12 Volume Day Main Lifts Sets Reps RIR Bench Press Barbell Row Weight Sets Reps RIR Push Jerk 8-12 Cable Pullovers 8-12 Alternating Floor Press 8-12 Single Arm Cable Row 8-12 Cambered Bar Curls 8-12 Dumbbell Kickbacks 8-12 Sets Reps 12 Accessory Work Core Work Weight Weight Side Bends RIR Day Accessory Work Weight Sets Reps RIR Belt Squat 8-12 Stiff Legged Deadlift 8-12 Frog Pump 8-12 Machine Leg Extension 10-15 Single Leg Curl 10-15 Cable Leg Abduction 10-15 Leg Press Calf Raise 15-20 Day Accessory Work Weight Sets Reps RIR Arnold Press 8-12 Cable Pullovers 8-12 Decline Machine Press 10-15 Braced T-Bar Rows 10-15 Kneeling Dumbbell Shoulder Press 10-15 Single Arm Lat Pulldown 10-15 Machine Curls 15 Dumbbell Skull Crushers 15 Core Work Weight Sets Reps 15 Rope Abdominal Crunch RIR Day Accessory Work Weight Sets Reps RIR Bulgarian Split Squats 8-12 Single Leg Hyperextensions 8-12 Cable Glute Kickbacks 8-12 Machine Leg Extension 10-15 Single Leg Curl 10-15 Monster Walks 15-20 Seated Calf Raise 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Banded Hip Thrust 6-10 Rear Foot Elevated Split Squat 6-10 Single Leg Romanian Deadlift 8-12 Sissy Squats 8-12 Dumbbell Leg Curl 6-10 Seated Calf Raise 6-10 Volume Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Barbell Row Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Arnold Press 8-12 Cable Pullovers 8-12 Single Arm Machine Chest Press 8-12 TRX Row (Single Arm) 8-12 Machine Curls 8-12 Cambered Bar Skull Crushers 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Russian Twist Day Accessory Work Weight Sets Reps RIR Safety Bar Squat 6-10 1/0 Hyperextensions 6-10 1/0 Machine Hip Thrust 6-10 1/0 Banded Leg Extension 8-12 Seated Leg Curl 8-12 Banded Abductions 8-12 Seated Calf Raise 12-15 Day Accessory Work Sets Reps RIR Machine Shoulder Press 6-10 Pull-Up 6-10 Incline Machine Press 8-12 Braced T-Bar Rows 8-12 Kneeling Dumbbell Shoulder Press 8-12 Horizontal Lat Pulls 8-12 Dumbbell Curls 15,12,10,8 Dumbbell Kickbacks 15,12,10,8 Sets Reps RIR 15 Core Work Weight Weight McGill Crunch Day Accessory Work Lunges Weight Sets Reps RIR 8-12 2/0 Single Leg Romanian Deadlift 8-12 2/0 Glute Machine Kickback 8-12 Machine Leg Extension 10-15 Reverse Hyperextensions 10-15 Banded Clamshell 15-20 Seated Calf Raise 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Barbell Hip Thrust 6-10 Rear Foot Elevated Split Squat 6-10 Single Leg Romanian Deadlift 8-12 Banded Leg Extension 8-12 Glute Ham Raise 6-10 Donkey Calf Raise 6-10 Sets Reps RIR Volume Bench Press Bench Press Bench Press Bench Press Barbell Row Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Barbell Seated Military Press 8-12 Chin-Up 8-12 Accessory Work Volume Day Main Lifts Accessory Work Weight Alternating Dumbbell Press 8-12 Single Arm Cable Row 8-12 Cambered Bar Curls 8-12 Cambered Bar Skull Crushers 8-12 Sets Reps RIR 10 Core Work Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Box Squat 6-10 1/0 Stiff Legged Deadlift 6-10 1/0 Glute Bridge 6-10 1/0 Sissy Squats 8-12 Seated Leg Curl 8-12 Monster Walks 8-12 Leg Press Calf Raise 12-15 Day Accessory Work Sets Reps RIR Arnold Press 6-10 Close Grip Lat Pulldowns 6-10 Floor Press 8-12 Cable Row 8-12 Kneeling Dumbbell Shoulder Press 8-12 Single Arm Lat Pulldown 8-12 Preacher Dumbbell Curls 15,12,10,8 Cable Kickbacks 15,12,10,8 Sets Reps RIR 15 Core Work Weight Weight Bird Dogs Day Accessory Work Weight Sets Reps RIR Lunges 8-12 1/0 Single Leg Romanian Deadlift 8-12 1/0 Cable Pull Throughs 8-12 Machine Leg Extension 10-15 Reverse Hyperextensions 10-15 Banded Clamshell 15-20 Standing Calf Raise 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Glute Bridge 6-10 Reverse Lunge 6-10 Single Leg Glute Bridge 8-12 Sissy Squats 8-12 Dumbbell Leg Curl 6-10 Donkey Calf Raise 6-10 Accessory Work Volume Day Main Lifts Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Barbell Row Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Arnold Press 8-12 Machine Pulldown 8-12 Alternating Dumbbell Press 8-12 TRX Row (Single Arm) 8-12 Concentration Curls 8-12 Cambered Bar Skull Crushers 8-12 Sets Reps RIR 10 Accessory Work Core Work Mountain Climbers Weight Weight Volume Day Accessory Work Weight Sets Reps RIR Box Squat 6-10 1/0 Romanian Deadlift 6-10 1/0 Frog Pump 6-10 1/0 Machine Leg Extension 8-12 Glute Ham Raise 8-12 Monster Walks 8-12 Standing Calf Raise 12-15 Day Accessory Work Weight Sets Reps RIR Seated Dumbbell Press 6-10 Pullover Machine 6-10 Close Grip Bench Press 8-12 T-Bar Rows 8-12 Landmine Press 8-12 Single Arm Pullover 8-12 Concentration Curls 15,12,10,8 Over Head Rope Cable Extensions 15,12,10,8 Sets Reps RIR 15 Core Work Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Reverse Lunge 8-12 1/0 Single Leg Hyperextensions 8-12 1/0 Cable Glute Kickbacks 8-12 Banded Leg Extension 10-15 Reverse Hyperextensions 10-15 Monster Walks 15-20 Donkey Calf Raise 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Deadlift Volume Accessory Work Weight Sets Reps RIR Glute Bridge 6-10 Bulgarian Split Squats 6-10 Single Leg Hyperextensions 8-12 Sissy Squats 8-12 Seated Leg Curl 6-10 Standing Calf Raise 6-10 Sets Reps RIR Volume Bench Press Barbell Row Weight Sets Reps RIR Arnold Press 8-12 Dumbbell Pullover 8-12 Alternating Dumbbell Press 8-12 Single Arm Cable Row 8-12 Preacher Curls 8-12 Rope Pressdowns 8-12 Sets Reps 10 Day Main Lifts Accessory Work Core Work Weight Weight Bird Dogs RIR Day Accessory Work Weight Sets Reps RIR Leg Press 6-10 Romanian Deadlift 6-10 Machine Hip Thrust 6-10 Machine Leg Extension 8-12 Reverse Hyperextensions 8-12 Monster Walks 8-12 Leg Press Calf Raise 12-15 Day Accessory Work Weight Sets Reps RIR Machine Shoulder Press 6-10 Cable Pullovers 6-10 Close Grip Bench Press 8-12 Prone Row 8-12 Kneeling Dumbbell Shoulder Press 8-12 Single Arm Lat Pulldown 8-12 Preacher Dumbbell Curls 12 Over Head Rope Cable Extensions 12 Sets Reps 15 Core Work Weight Bird Dogs RIR Day Accessory Work Weight Sets Reps RIR Smith Machine Lunges 8-12 Single Leg Romanian Deadlift 8-12 Glute Machine Kickback 8-12 Sissy Squats 10-15 Reverse Hyperextensions 10-15 Cable Leg Abduction 15-20 Seated Calf Raise 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Frog Pump 5-8 Single Leg Press 5-8 Single Leg Glute Bridge 6-10 Machine Leg Extension 6-10 Prone Leg Curl 5-8 Standing Calf Raise 5-8 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Bench Press Bench Press Volume Bench Press Bench Press Barbell Row Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Barbell Standing Military Press 8-12 Machine Pulldown 8-12 Alternating Floor Press 8-12 TRX Row (Single Arm) 8-12 Dumbbell Curls 15,12,10,8 Cable Kickbacks 15,12,10,8 Sets Reps 10 Accessory Work Core Work Weight Mountain Climbers RIR Day Accessory Work Weight Sets Reps RIR Box Squat 6-10 1/0 Single Leg Hyperextensions 6-10 1/0 Banded Hip Thrust 6-10 1/0 Banded Leg Extension 6-10 Seated Leg Curl 6-10 Machine Abductions 6-10 Standing Calf Raise 8-12 Day Accessory Work Sets Reps RIR Barbell Standing Military Press 5-8 Pullover Machine 5-8 Flat Machine Press 6-10 Cable Row 6-10 Kneeling Dumbbell Shoulder Press 8-12 Horizontal Lat Pulls 8-12 Cambered Bar Curls 5-8 Machine Tricep Pressdowns 5-8 Sets Reps RIR 15 Core Work Side Bends Weight Weight Day Accessory Work Weight Sets Reps RIR Single Leg Press 6-10 2/0 Single Leg Glute Bridge 6-10 2/0 Cable Pull Throughs 6-10 Machine Leg Extension 8-12 Glute Ham Raise 10-15 Monster Walks 12-15 Standing Calf Raise 12-15 WEEK 10 Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Banded Hip Thrust 5-8 Lunges 5-8 Single Leg Glute Bridge 6-10 Machine Leg Extension 6-10 Dumbbell Leg Curl 5-8 Seated Calf Raise 5-8 Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Barbell Row Barbell Row Barbell Row Accessory Work Volume Day Main Lifts Weight Volume Barbell Row Weight Sets Reps RIR Push Press 8-12 Pull-Up 8-12 Single Arm Machine Chest Press 8-12 Landmine Row 8-12 Machine Preacher Curls 15,12,10,8 Cambered Bar Skull Crushers 15,12,10,8 Sets Reps 10 Accessory Work Core Work Weight Bird Dogs RIR Day Accessory Work Weight Sets Reps RIR Goblet Squat 6-10 1/0 Single Leg Glute Bridge 6-10 1/0 Barbell Hip Thrust 6-10 1/0 Banded Leg Extension 6-10 Reverse Hyperextensions 6-10 Cable Leg Abduction 6-10 Standing Calf Raise 8-12 Day Accessory Work Sets Reps RIR Smith Machine Shoulder Press 5-8 Pull-Up 5-8 Decline Dumbbell Press 6-10 Prone Row 6-10 Alternating Dumbbell Shoulder Press 8-12 Horizontal Lat Pulls 8-12 Concentration Curls 5-8 Rope Pressdowns 5-8 Sets Reps RIR 15 Core Work Weight Weight Pallof Press Day Accessory Work Weight Sets Reps RIR Bulgarian Split Squats 6-10 1/0 Single Leg Hyperextensions 6-10 1/0 Glute Machine Kickback 6-10 Banded Leg Extension 8-12 Seated Leg Curl 10-15 Banded Clamshell 12-15 Leg Press Calf Raise 12-15 WEEK 11 Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Frog Pump 5-8 Bulgarian Split Squats 5-8 Single Leg Glute Bridge 6-10 Machine Leg Extension 6-10 Prone Leg Curl 5-8 Seated Calf Raise 5-8 Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Barbell Row Barbell Row Barbell Row Barbell Row Weight Sets Reps RIR Push Jerk 8-12 Dumbbell Pullover 8-12 Alternating Dumbbell Press 8-12 Single Arm Cable Row 8-12 Machine Preacher Curls 15,12,10,8 Accessory Work Volume Day Main Lifts Accessory Work Weight Volume Dumbbell Skull Crushers Core Work Weight 15,12,10,8 Sets Reps 10 Deadbugs RIR Day Accessory Work Weight Sets Reps RIR Front Squat 6-10 1/0 Single Leg Glute Bridge 6-10 1/0 Banded Hip Thrust 6-10 1/0 Sissy Squats 6-10 Prone Leg Curl 6-10 Monster Walks 6-10 Donkey Calf Raise 8-12 Day Accessory Work Sets Reps RIR Seated Dumbbell Press 5-8 Chin-Up 5-8 Incline Dumbbell Press 6-10 Dumbbell Prone Row 6-10 Alternating Dumbbell Shoulder Press 8-12 Horizontal Lat Pulls 8-12 Cambered Bar Curls 5-8 Over Head Rope Cable Extensions 5-8 Sets Reps RIR 15 Core Work Weight Weight Deadbugs Day Accessory Work Weight Sets Reps RIR Pistol Squats 6-10 1/0 Single Leg Romanian Deadlift 6-10 1/0 Glute Machine Kickback 6-10 Banded Leg Extension 8-12 Dumbbell Leg Curl 10-15 Banded Abductions 12-15 Seated Calf Raise 12-15 WEEK 12 Day Main Lifts Weight Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Glute Bridge 5-8 Reverse Lunge 5-8 Single Leg Glute Bridge 6-10 Banded Leg Extension 6-10 Dumbbell Leg Curl 5-8 Seated Calf Raise 5-8 Accessory Work Volume Day Main Lifts Sets Reps RIR Bench Press Barbell Row Weight Sets Reps RIR Machine Shoulder Press 8-12 Close Grip Lat Pulldowns 8-12 Single Arm Machine Chest Press 8-12 Single Arm Cable Row 8-12 Dumbbell Curls 10 Single Arm Cable Pressdowns 10 Sets Reps RIR 10 Accessory Work Core Work Weight Weight Deadbugs Volume Day Accessory Work Sets Reps RIR Front Squat 6-10 Single Leg Glute Bridge 6-10 Machine Hip Thrust 6-10 Machine Leg Extension 6-10 Single Leg Curl 6-10 Banded Lateral Walk 6-10 Seated Calf Raise 8-12 Day Weight Accessory Work Sets Reps RIR Barbell Standing Military Press 5-8 Machine Pulldown 5-8 Decline Machine Press 6-10 Dumbbell Prone Row 6-10 Landmine Press 8-12 Horizontal Lat Pulls 8-12 Concentration Curls 5-8 Cambered Bar Skull Crushers 5-8 Sets Reps 15 Core Work Weight Weight McGill Crunch RIR Day Accessory Work Weight Sets Reps RIR Lunges 6-10 Single Leg Romanian Deadlift 6-10 Cable Glute Kickbacks 6-10 Sissy Squats 8-12 Seated Leg Curl 10-15 Banded Abductions 12-15 Standing Calf Raise 12-15 WEEK 13 Day Instructions for Rep Testing: You will go through your typical warm up for each main lift and then test your strength for a one rep max Use your previous workouts to give you an idea of a number you would like to shoot for on each lift As always not use a weight you can't handle and make sure you exercise caution and use a qualified and capable spotter at all times Rep Testing Weight Sets Reps Back Squat 1 Bench Press 1 Deadlift 1 Disclaimer By participating in this program you consent to the terms and conditions stated here: https://www.biolayne.com/legal-docs/client-disclaimer/ This program is intellectual property of BioLayne LLC Any reposting of this program without express consent of BioLayne LLC is strictly prohibited This program is to be performed with care and only after consultation with a medical doctor to ensure you are healthy enough for vigorous exercise BioLayne LLC does not assume any responsibility for injuries or health complications incurred during training ... here: https://www .biolayne. com/legal-docs/client-disclaimer/ This program is intellectual property of BioLayne LLC Any reposting of this program without express consent of BioLayne LLC is strictly... after consultation with a medical doctor to ensure you are healthy enough for vigorous exercise BioLayne LLC does not assume any responsibility for injuries or health complications incurred during