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. Biolayne advanced bodybuilding upper focus 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 Started: 08/01/2019 Eduardo Berticelli Advanced Bodybuilding Hypertrophy - Upper Body Focus 1-Rep Maxes Week Week 13 Bench Press 100 - Pendlay Row 100 - Back Squat 100 - Deadlift 100 - WEEK Day Main Lifts Weight Sets Reps RIR Bench Press 10 Bench Press Bench Press Bench Press Pendlay Row 10 Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Supinated Grip Pull-Up 8-12 Arnold Press 8-12 Landmine Row 10-15 Flat Dumbbell Press 10-15 V-Bar Cable Pressdowns 8-12 Preacher Curls 8-12 Volume Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Back Squat 10 Back Squat Back Squat Back Squat Deadlift 10 Deadlift Deadlift Deadlift Accessory Work Sets Reps RIR Banded Hip Thrust 8-12 Machine Leg Extension 8-12 Glute Ham Raise 8-12 Standing Calf Raise 8-12 Sets Reps RIR 12 Core Work Weight Weight Pallof Press Day Accessory Work Weight Sets Reps RIR Decline Machine Press 8-12 1/0 Machine Pulldown 8-12 1/0 Dumbbell Prone Row 8-12 1/0 Decline Dumbbell Press 10-15 Dumbbell Row 10-15 Alternating Lat Pulldown 10-15 Decline Dumbbell Fly 15-20 Day Accessory Work Sets Reps RIR Belt Squat 8-12 Deadlift from Boxes 8-12 Belt Squat 10-15 Stiff Legged Deadlift 10-15 Banded Leg Extension 10-15 Prone Leg Curl 10-15 Leg Press Calf Raise 20,15,12,12 Sets Reps RIR 15 Core Work Weight Weight Russian Twist Day Accessory Work Weight Sets Reps RIR Push Press 8-12 2/0 Concentration Curls 8-12 Rope Pressdowns 8-12 Machine Shoulder Press 10-15 Dumbbell Curls 10-15 Machine Tricep Pressdowns 10-15 Lateral Raises 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press 10 Bench Press Bench Press Bench Press Pendlay Row 10 Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Supinated Grip Pull-Up 8-12 Smith Machine Shoulder Press 8-12 Landmine Row 10-15 Floor Press 10-15 Cable Kickbacks 8-12 Preacher Curls 8-12 Accessory Work Volume Day Main Lifts 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 Sissy Squats 8-12 Prone Leg Curl 8-12 Leg Press Calf Raise 8-12 Sets Reps RIR 12 Accessory Work Core Work Weight Weight Mountain Climbers Volume Day Accessory Work Weight Sets Reps RIR Incline Dumbbell Press 8-12 1/0 Neutral Grip Pull-Up 8-12 1/0 Machine Row 8-12 1/0 Incline Dumbbell Press 10-15 TRX Row (Single Arm) 10-15 Single Arm Lat Pulldown 10-15 Pec Deck Machine 15-20 Day Accessory Work Weight Sets Reps RIR Safety Bar Squat 8-12 Rack Deadlift 8-12 Box Squat 10-15 Dumbbell Romanian Deadlift 10-15 Sissy Squats 10-15 Dumbbell Leg Curl 10-15 Standing Calf Raise 20,15,12,12 Sets Reps RIR 15 Core Work Weight Side Bends Day Accessory Work Weight Sets Reps RIR Seated Dumbbell Press 8-12 1/0 Dumbbell Curls 8-12 Dumbbell Kickbacks 8-12 Barbell Standing Military Press 10-15 Preacher Dumbbell Curls 10-15 Cable Kickbacks 10-15 Cable Lateral Raises 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press 10 Bench Press Bench Press Bench Press Pendlay Row 10 Volume Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Dumbbell Pullover 8-12 Seated Dumbbell Press 8-12 Landmine Row 10-15 Decline Dumbbell Press 10-15 Rope Pressdowns 8-12 Concentration Curls 8-12 Accessory Work Day Main Lifts 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 Banded Leg Extension 8-12 Seated Leg Curl 8-12 Leg Press Calf Raise 8-12 Sets Reps RIR 12 Accessory Work Core Work Weight Weight Mountain Climbers Volume Day Accessory Work Weight Sets Reps RIR Decline Dumbbell Press 8-12 1/0 Dumbbell Pullover 8-12 1/0 Cable Row 8-12 1/0 Incline Dumbbell Press 10-15 Landmine Row 10-15 Alternating Lat Pulldown 10-15 Flat Cable Fly 15-20 Day Accessory Work Weight Sets Reps RIR Hack Squat 8-12 Rack Deadlift 8-12 Belt Squat 10-15 Romanian Deadlift 10-15 Machine Leg Extension 10-15 Single Leg Curl 10-15 Leg Press Calf Raise 20,15,12,12 Sets Reps RIR 15 Core Work Weight Russian Twist Day Accessory Work Weight Sets Reps RIR Barbell Seated Military Press 8-12 1/0 Machine Preacher Curls 8-12 Over Head Rope Cable Extensions 8-12 Barbell Standing Military Press 10-15 Preacher Dumbbell Curls 10-15 V-Bar Cable Pressdowns 10-15 Bent Over Dumbbell Laterals 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Pendlay Row Weight Sets Reps RIR Close Grip Lat Pulldowns 8-12 Barbell Seated Military Press 8-12 TRX Row (Single Arm) 10-15 Flat Dumbbell Press 10-15 Single Arm Cable Pressdowns 8-12 Preacher Curls 8-12 Accessory Work Volume Day Main Lifts Back Squat Weight Sets Reps RIR Volume Deadlift Weight Sets Reps RIR Banded Hip Thrust 8-12 Banded Leg Extension 8-12 Prone Leg Curl 8-12 Leg Press Calf Raise 8-12 Sets Reps RIR 12 Accessory Work Core Work Weight Rope Abdominal Crunch Day Accessory Work Weight Sets Reps RIR Floor Press 8-12 Close Grip Lat Pulldowns 8-12 Barbell Row 8-12 Incline Dumbbell Press 10-15 Single Arm Cable Row 10-15 Single Arm Lat Pulldown 10-15 Flat Cable Fly 15-20 Sets Reps RIR Hack Squat 8-12 Hyperextensions 8-12 Machine Squat 10-15 Rack Deadlift 10-15 Sissy Squats 10-15 Reverse Hyperextensions 10-15 Seated Calf Raise 15 Sets Reps RIR 15 Day Accessory Work Core Work Weight Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Barbell Standing Military Press 8-12 Preacher Dumbbell Curls 8-12 Dumbbell Skull Crushers 8-12 Barbell Seated Military Press 10-15 Cambered Bar Curls 10-15 Over Head Rope Cable Extensions 10-15 Front Lateral Raises 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Pendlay Row Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Supinated Grip Pull-Up 6-10 Barbell Seated Military Press 6-10 Dumbbell Row 8-12 Floor Press 8-12 Dumbbell Kickbacks 6-10 Machine Curls 6-10 Accessory Work Volume Day Main Lifts Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Banded Hip Thrust 8-12 Sissy Squats 8-12 Glute Ham Raise 8-12 Standing Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Bird Dogs Weight Weight Volume Day Accessory Work Weight Sets Reps RIR Decline Dumbbell Press 6-10 1/0 Pull-Up 6-10 1/0 Machine Row 6-10 1/0 Incline Dumbbell Press 8-12 Dumbbell Row 8-12 Alternating Lat Pulldown 8-12 Decline Dumbbell Fly 12-15 Day Accessory Work Weight Sets Reps RIR Machine Squat 6-10 Romanian Deadlift 6-10 Machine Squat 8-12 Rack Deadlift 8-12 Machine Leg Extension 8-12 Glute Ham Raise 8-12 Seated Calf Raise 15,12,10,8 Sets Reps RIR 15 Core Work Weight Leg Raises Day Accessory Work Weight Sets Reps RIR Push Press 8-12 2/0 Preacher Dumbbell Curls 8-12 Dumbbell Skull Crushers 8-12 Barbell Standing Military Press 10-15 Dumbbell Curls 10-15 Cambered Bar Skull Crushers 10-15 Front Lateral Raises 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Bench Press Volume Bench Press Bench Press Pendlay Row Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Neutral Grip Pull-Up 6-10 Smith Machine Shoulder Press 6-10 Single Arm Cable Row 8-12 Decline Barbell Press 8-12 Cable Kickbacks 6-10 Machine Curls 6-10 Accessory Work Day Main Lifts Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Barbell Hip Thrust 8-12 Sissy Squats 8-12 Reverse Hyperextensions 8-12 Seated Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Weight McGill Crunch Volume Day Accessory Work Weight Sets Reps RIR Decline Barbell Press 6-10 1/0 Machine Pulldown 6-10 1/0 Dumbbell Prone Row 6-10 1/0 Decline Machine Press 8-12 Single Arm Cable Row 8-12 Horizontal Lat Pulls 8-12 Pec Deck Machine 12-15 Day Accessory Work Weight Sets Reps RIR Goblet Squat 6-10 Stiff Legged Deadlift 6-10 Front Squat 8-12 Stiff Legged Deadlift 8-12 Machine Leg Extension 8-12 Reverse Hyperextensions 8-12 Leg Press Calf Raise 15,12,10,8 Sets Reps RIR 15 Core Work Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Smith Machine Shoulder Press 8-12 1/0 Machine Preacher Curls 8-12 Rope Pressdowns 8-12 Barbell Seated Military Press 10-15 Cambered Bar Curls 10-15 Dumbbell Kickbacks 10-15 Bent Over Dumbbell Laterals 15-20 WEEK Day Main Lifts Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Pendlay Row Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Supinated Grip Pull-Up 6-10 Machine Shoulder Press 6-10 Dumbbell Row 8-12 Accessory Work Weight Volume Decline Machine Press 8-12 Rope Pressdowns 6-10 Preacher Dumbbell Curls 6-10 Volume Day Main Lifts Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Machine Hip Thrust 8-12 Banded Leg Extension 8-12 Glute Ham Raise 8-12 Standing Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Weight Rope Abdominal Crunch Day Accessory Work Weight Sets Reps RIR Incline Barbell Press 6-10 1/0 Close Grip Lat Pulldowns 6-10 1/0 Cable Row 6-10 1/0 Close Grip Bench Press 8-12 Dumbbell Row 8-12 Single Arm Pullover 8-12 Incline Dumbbell Fly 12-15 Day Accessory Work Weight Sets Reps RIR Hack Squat 6-10 Rack Deadlift 6-10 Box Squat 8-12 Deadlift from Boxes 8-12 Sissy Squats 8-12 Reverse Hyperextensions 8-12 Donkey Calf Raise Core Work Weight Pallof Press 15,12,10,8 Sets Reps RIR 15 Day Accessory Work Weight Sets Reps RIR Barbell Seated Military Press 8-12 1/0 Dumbbell Curls 8-12 Rope Pressdowns 8-12 Push Jerk 10-15 Dumbbell Curls 10-15 Over Head Rope Cable Extensions 10-15 Upright Rows 15-20 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Pendlay Row Weight Sets Reps RIR Neutral Grip Pull-Up 6-10 Smith Machine Shoulder Press 6-10 Single Arm Cable Row 8-12 Flat Dumbbell Press 8-12 Rope Pressdowns 6-10 Preacher Dumbbell Curls 6-10 Accessory Work Volume Day Main Lifts Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Glute Bridge 8-12 Sissy Squats 8-12 Seated Leg Curl 8-12 Seated Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Side Bends Weight Weight Volume Day Accessory Work Weight Sets Reps RIR Incline Machine Press 6-10 Neutral Grip Pull-Up 6-10 Barbell Row 6-10 Incline Barbell Press 8-12 Landmine Row 8-12 Single Arm Lat Pulldown 8-12 Flat Cable Fly 12-15 Day Accessory Work Weight Sets Reps RIR Goblet Squat 6-10 Stiff Legged Deadlift 6-10 Front Squat 8-12 Trap Bar Deadlift 8-12 Sissy Squats 8-12 Single Leg Curl 8-12 Donkey Calf Raise 12 Sets Reps RIR 15 Core Work Weight Deadbugs Day Accessory Work Weight Sets Reps RIR Push Press 8-12 Machine Preacher Curls 8-12 Over Head Rope Cable Extensions 8-12 Barbell Standing Military Press 10-15 Machine Preacher Curls 10-15 Cambered Bar Skull Crushers 10-15 Cable Lateral Raises 15-20 WEEK Day Main Lifts Bench Press Weight Sets Reps RIR Volume Bench Press Bench Press Bench Press Pendlay Row Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Dumbbell Pullover 5-8 Push Jerk 5-8 TRX Row (Single Arm) 6-10 Decline Machine Press 6-10 Dumbbell Skull Crushers 5-8 Machine Preacher Curls 5-8 Volume Accessory Work Day Main Lifts Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Banded Hip Thrust 8-12 Sissy Squats 8-12 Reverse Hyperextensions 8-12 Donkey Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Floor Press 6-10 1/0 Pullover Machine 6-10 1/0 Pendlay Row 6-10 1/0 Decline Machine Press 6-10 Dumbbell Row 6-10 Alternating Lat Pulldown 6-10 Decline Cable Fly 8-12 Day Accessory Work Weight Sets Reps RIR Goblet Squat 5-8 Deadlift from Boxes 5-8 Safety Bar Squat 6-10 Hyperextensions 6-10 Banded Leg Extension 8-12 Dumbbell Leg Curl 8-12 Donkey Calf Raise 12,10,8,6 Sets Reps RIR 15 Core Work Weight Russian Twist Day Accessory Work Weight Sets Reps RIR Push Press 6-10 2/0 Dumbbell Curls 6-10 Machine Tricep Pressdowns 6-10 Seated Dumbbell Press 8-12 Machine Preacher Curls 10-15 Single Arm Cable Pressdowns 10-15 Front Lateral Raises 12-15 WEEK 10 Day Main Lifts Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Pendlay Row Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Neutral Grip Pull-Up 5-8 Barbell Seated Military Press 5-8 Accessory Work Weight Volume Single Arm Cable Row 6-10 Decline Dumbbell Press 6-10 Cambered Bar Skull Crushers 5-8 Machine Preacher Curls 5-8 Day Main Lifts Sets Reps RIR Back Squat Back Squat Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Glute Bridge 8-12 Banded Leg Extension 8-12 Dumbbell Leg Curl 8-12 Leg Press Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Weight Side Bends Volume Day Accessory Work Weight Sets Reps RIR Incline Barbell Press 6-10 1/0 Pullover Machine 6-10 1/0 Barbell Row 6-10 1/0 Incline Dumbbell Press 6-10 TRX Row (Single Arm) 6-10 Horizontal Lat Pulls 6-10 Pec Deck Machine 8-12 Day Accessory Work Weight Sets Reps RIR Leg Press 5-8 Stiff Legged Deadlift 5-8 Belt Squat 6-10 Stiff Legged Deadlift 6-10 Sissy Squats 8-12 Single Leg Curl 8-12 Leg Press Calf Raise 12,10,8,6 Sets Reps RIR 15 Core Work Weight Leg Raises Day Accessory Work Weight Sets Reps RIR Barbell Standing Military Press 6-10 1/0 Cambered Bar Curls 6-10 V-Bar Cable Pressdowns 6-10 Barbell Seated Military Press 8-12 Machine Curls 10-15 Machine Tricep Pressdowns 10-15 Front Lateral Raises 12-15 WEEK 11 Day Main Lifts Weight Sets Reps RIR Bench Press Bench Press Bench Press Bench Press Pendlay Row Pendlay Row Pendlay Row Pendlay Row Weight Sets Reps RIR Close Grip Lat Pulldowns 5-8 Seated Dumbbell Press 5-8 Single Arm Cable Row 6-10 Incline Dumbbell Press 6-10 Over Head Rope Cable Extensions 5-8 Preacher Curls 5-8 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Back Squat Back Squat Volume Back Squat Back Squat Deadlift Deadlift Deadlift Deadlift Weight Sets Reps RIR Machine Hip Thrust 8-12 Banded Leg Extension 8-12 Seated Leg Curl 8-12 Seated Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Rope Abdominal Crunch Day Accessory Work Weight Sets Reps RIR Incline Barbell Press 6-10 1/0 Pull-Up 6-10 1/0 Machine Row 6-10 1/0 Decline Machine Press 6-10 Single Arm Cable Row 6-10 Alternating Lat Pulldown 6-10 Decline Cable Fly 8-12 Day Accessory Work Sets Reps RIR Hack Squat 5-8 Trap Bar Deadlift 5-8 Belt Squat 6-10 Rack Deadlift 6-10 Banded Leg Extension 8-12 Prone Leg Curl 8-12 Standing Calf Raise 12,10,8,6 Sets Reps RIR 15 Core Work Weight Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Barbell Standing Military Press 6-10 1/0 Cambered Bar Curls 6-10 Single Arm Cable Pressdowns 6-10 Seated Dumbbell Press 8-12 Dumbbell Curls 10-15 Cable Kickbacks 10-15 Machine Laterals 12-15 WEEK 12 Day Main Lifts Weight Sets Reps RIR Bench Press Pendlay Row Weight Sets Reps RIR Wide Grip Lat Pulldowns 5-8 Seated Dumbbell Press 5-8 Dumbbell Row 6-10 Incline Barbell Press 6-10 Single Arm Cable Pressdowns 5-8 Concentration Curls 5-8 Accessory Work Volume Day Main Lifts Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Frog Pump 8-12 Machine Leg Extension 8-12 Single Leg Curl 8-12 Donkey Calf Raise 8-12 Sets Reps RIR 10 Accessory Work Core Work Weight Weight Deadbugs Volume Day Accessory Work Weight Sets Reps RIR Flat Dumbbell Press 6-10 Neutral Grip Pull-Up 6-10 Pendlay Row 6-10 Floor Press 6-10 Single Arm Cable Row 6-10 Horizontal Lat Pulls 6-10 Incline Cable Fly 8-12 Sets Reps RIR Leg Press 5-8 Stiff Legged Deadlift 5-8 Machine Squat 6-10 Deadlift from Boxes 6-10 Machine Leg Extension 8-12 Glute Ham Raise 8-12 Leg Press Calf Raise 10 Sets Reps RIR 15 Day Accessory Work Core Work Weight Weight Pallof Press Day Accessory Work Weight Sets Reps RIR Smith Machine Shoulder Press 6-10 Dumbbell Curls 6-10 V-Bar Cable Pressdowns 6-10 Smith Machine Shoulder Press 8-12 Preacher Dumbbell Curls 10-15 V-Bar Cable Pressdowns 10-15 Reverse Pec Deck Real Laterals 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