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).
cutting Started: 07/05/2019 Eduardo Berticelli Beginner Muscle Building WEEK Day Accessory Work Sets Reps RIR Flat Dumbbell Press 10 Cable Row 10 Lunges 12 Single Leg Glute Bridge 12 Seated Dumbbell Press 15 Supinated Grip Pull-Up 15 Sets Reps RIR 10 Sets Reps RIR Leg Press 10 Hyperextensions 10 Reverse Pec Deck Real Laterals 20 Incline Dumbbell Fly 20 Cable Face Pulls 20 Leg Press Calf Raise 12 Sets Reps RIR 12 Sets Reps RIR Seated Dumbbell Press 10 Dumbbell Pullover 10 Machine Leg Extension 15 Reverse Hyperextensions 15 Flat Dumbbell Press 15 Cable Row 15 Sets Reps RIR 15 Core Work Weight Weight Rope Abdominal Crunch Day Accessory Work Core Work Weight Weight Mountain Climbers Day Accessory Work Core Work Russian Twist Weight Weight WEEK Day Accessory Work Sets Reps RIR Incline Machine Press 10 Dumbbell Prone Row 10 Pistol Squats 12 Single Leg Hyperextensions 12 Arnold Press 15 Pull-Up 15 Sets Reps RIR 10 Sets Reps RIR Belt Squat 10 Rack Deadlift 10 Bent Over Dumbbell Laterals 20 Incline Dumbbell Fly 20 Rear Delt Flies 20 Standing Calf Raise 12 Sets Reps RIR 12 Sets Reps RIR Barbell Seated Military Press 10 Pull-Up 10 Machine Leg Extension 15 Single Leg Curl 15 Floor Press 15 Dumbbell Prone Row 15 Sets Reps RIR 15 Core Work Weight Weight Mountain Climbers Day Accessory Work Core Work Weight Weight Russian Twist Day Accessory Work Core Work Rope Abdominal Crunch WEEK Day Weight Weight Accessory Work Sets Reps RIR Incline Machine Press 10 Prone Row 10 Lunges 12 Single Leg Romanian Deadlift 12 Barbell Seated Military Press 15 Cable Pullovers 15 Sets Reps RIR 10 Core Work Weight Weight Leg Raises Day Accessory Work Sets Reps RIR Hack Squat 10 Hyperextensions 10 Cable Lateral Raises 20 Incline Cable Fly 20 Seated Face Pulls 20 Leg Press Calf Raise 12 Sets Reps RIR 12 Core Work Weight Weight Bird Dogs Day Accessory Work Sets Reps RIR Seated Dumbbell Press 10 Chin-Up 10 Machine Leg Extension 15 Single Leg Curl 15 Flat Machine Press 15 Pendlay Row 15 Sets Reps RIR 15 Sets Reps RIR Incline Machine Press Machine Row Reverse Lunge 10 Core Work Weight Weight Rope Abdominal Crunch WEEK Day Accessory Work Weight Single Leg Glute Bridge 10 Barbell Seated Military Press 12 Cable Pullovers 12 Sets Reps RIR 10 Core Work Weight Deadbugs Day Accessory Work Sets Reps RIR Machine Squat Rack Deadlift Reverse Pec Deck Real Laterals 15 Incline Dumbbell Fly 15 Rear Delt Flies 15 Standing Calf Raise 10 Sets Reps RIR 12 Sets Reps RIR Machine Shoulder Press Wide Grip Lat Pulldowns Sissy Squats 12 Dumbbell Leg Curl 12 Decline Machine Press 12 Barbell Row 12 Sets Reps RIR 15 Sets Reps RIR Close Grip Bench Press Dumbbell Prone Row Smith Machine Lunges 10 Single Leg Romanian Deadlift 10 Push Jerk 12 Dumbbell Pullover 12 Sets Reps RIR Core Work Weight Weight Mountain Climbers Day Accessory Work Core Work Weight Weight Rope Abdominal Crunch WEEK Day Accessory Work Core Work Weight Weight Russian Twist 10 Day Accessory Work Sets Reps RIR Box Squat Deadlift from Boxes Lateral Raises 15 Decline Dumbbell Fly 15 Reverse Pec Dec Flies 15 Donkey Calf Raise 10 Sets Reps RIR 12 Sets Reps RIR Push Press Chin-Up Machine Leg Extension 12 Reverse Hyperextensions 12 Floor Press 12 Cable Row 12 Sets Reps RIR 15 Core Work Weight Weight McGill Crunch Day Accessory Work Core Work Weight Weight McGill Crunch WEEK Day Accessory Work Sets Reps RIR Incline Machine Press Braced T-Bar Rows Split Squats 10 Single Leg Hyperextensions 10 Barbell Seated Military Press 12 Pullover Machine 12 Sets Reps RIR 10 Core Work Mountain Climbers Weight Weight Day Accessory Work Sets Reps RIR Goblet Squat Stiff Legged Deadlift Cable Lateral Raises 15 Flat Dumbbell Fly 15 Rear Delt Flies 15 Standing Calf Raise 10 Sets Reps RIR 12 Core Work Weight Weight Mountain Climbers Day Accessory Work Weight Sets Reps RIR Smith Machine Shoulder Press Dumbbell Pullover Banded Leg Extension 12 Dumbbell Leg Curl 12 Decline Machine Press 12 Prone Row 12 Sets Reps RIR 15 Core Work Weight Leg Raises WEEK Day Accessory Work Sets Reps RIR Incline Dumbbell Press T-Bar Rows Single Leg Press 10 Single Leg Hyperextensions 10 Arnold Press 12 Chin-Up 12 Sets Reps RIR 10 Core Work Weight Weight Deadbugs Day Accessory Work Weight Sets Reps RIR Leg Press Hyperextensions Machine Laterals 15 Incline Cable Fly 15 Seated Face Pulls 15 Seated Calf Raise 10 Sets Reps RIR 12 Core Work Weight Deadbugs Day Accessory Work Sets Reps RIR Seated Dumbbell Press Close Grip Lat Pulldowns Machine Leg Extension 12 Glute Ham Raise 12 Close Grip Bench Press 12 Prone Row 12 Sets Reps RIR 15 Core Work Weight Weight Rope Abdominal Crunch WEEK Day Accessory Work Sets Reps RIR Decline Machine Press 6-8 Prone Row 6-8 Lunges Single Leg Glute Bridge Arnold Press 10 Machine Pulldown 10 Sets Reps RIR 10 Core Work Weight Weight Leg Raises Day Accessory Work Weight Sets Reps RIR Goblet Squat 6-8 Dumbbell Romanian Deadlift 6-8 Machine Laterals 12 Flat Cable Fly 12 Cable Face Pulls 12 Leg Press Calf Raise 10 Core Work Weight Sets Reps 12 Sets Reps RIR Barbell Seated Military Press 6-8 Machine Pulldown 6-8 Banded Leg Extension 10 Single Leg Curl 10 Incline Dumbbell Press 10 Pendlay Row 10 Sets Reps RIR 15 Sets Reps RIR Flat Dumbbell Press 6-8 Braced T-Bar Rows 6-8 Smith Machine Lunges Single Leg Glute Bridge Machine Shoulder Press 10 Machine Pulldown 10 Sets Reps RIR 10 Sets Reps RIR Hack Squat 6-8 Dumbbell Romanian Deadlift 6-8 Cable Lateral Raises 12 Pec Deck Machine 12 Cable Face Pulls 12 Leg Press Calf Raise 10 Sets Reps RIR 12 Side Bends RIR Day Accessory Work Core Work Weight Weight Pallof Press WEEK Day Accessory Work Core Work Weight Weight Mountain Climbers Day Accessory Work Core Work Deadbugs Weight Weight Day Accessory Work Sets Reps RIR Barbell Seated Military Press 6-8 Supinated Grip Pull-Up 6-8 Machine Leg Extension 10 Reverse Hyperextensions 10 Decline Barbell Press 10 Barbell Row 10 Sets Reps RIR 15 Sets Reps RIR Decline Machine Press 6-8 Dumbbell Prone Row 6-8 Split Squats Single Leg Hyperextensions Seated Dumbbell Press 10 Wide Grip Lat Pulldowns 10 Sets Reps RIR 10 Core Work Weight Weight Side Bends WEEK 10 Day Accessory Work Core Work Weight Weight Mountain Climbers Day Accessory Work Sets Reps RIR Leg Press 6-8 Romanian Deadlift 6-8 Cable Lateral Raises 12 Decline Dumbbell Fly 12 Sled Face Pulls 12 Donkey Calf Raise 10 Sets Reps RIR 12 Core Work Weight Weight Mountain Climbers Day Accessory Work Barbell Standing Military Press Weight Sets Reps RIR 6-8 Machine Pulldown 6-8 Sissy Squats 10 Single Leg Curl 10 Floor Press 10 Braced T-Bar Rows 10 Sets Reps RIR 15 Sets Reps RIR Incline Barbell Press 6-8 Pendlay Row 6-8 Split Squats Single Leg Romanian Deadlift Push Jerk 10 Machine Pulldown 10 Sets Reps RIR 10 Core Work Weight Russian Twist WEEK 11 Day Accessory Work Core Work Weight Weight Pallof Press Day Accessory Work Sets Reps RIR Leg Press 6-8 Rack Deadlift 6-8 Machine Laterals 12 Decline Cable Fly 12 Sled Face Pulls 12 Seated Calf Raise 10 Sets Reps RIR 12 Core Work Weight Weight Pallof Press Day Accessory Work Weight Sets Reps RIR Push Press 6-8 Neutral Grip Pull-Up 6-8 Banded Leg Extension 10 Prone Leg Curl 10 Decline Barbell Press 10 Cable Row Core Work Pallof Press Weight 10 Sets Reps RIR 15 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