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).
strength building beginner Started: 08/01/2019 Eduardo Berticelli Beginner Strength Building WEEK Day Accessory Work Sets Reps RIR Incline Machine Press 6-8 Prone Row 6-8 Split Squats 10-12 Single Leg Romanian Deadlift 10-12 Sets Reps RIR 10 Sets Reps RIR Barbell Seated Military Press 6-8 Cable Pullovers 6-8 Banded Hip Thrust 8-10 Glute Machine Kickback 12-15 Sets Reps RIR 50 steps Core Work Weight Weight Bird Dogs Day Accessory Work Conditioning Work Weight Weight Suitcase Carry Day Accessory Work Sets Reps RIR Leg Press 6-8 Romanian Deadlift 6-8 Incline Dumbbell Press 10-12 Pendlay Row 10-12 Sets Reps RIR 15 Core Work Weight Weight McGill Crunch WEEK Day Accessory Work Weight Sets Reps RIR Floor Press 6-8 Prone Row 6-8 Rear Foot Elevated Split Squat 10-12 Single Leg Hyperextensions 10-12 Sets Reps RIR 10 Core Work Weight Pallof Press Day Accessory Work Sets Reps RIR Seated Dumbbell Press 6-8 Chin-Up 6-8 Banded Hip Thrust 8-10 Reverse Adductor Machine 12-15 Sets Reps RIR 50 steps Conditioning Work Weight Weight Suitcase Carry Day Accessory Work Sets Reps RIR Machine Squat 6-8 Dumbbell Romanian Deadlift 6-8 Decline Machine Press 10-12 Prone Row 10-12 Sets Reps RIR 15 Sets Reps RIR Decline Dumbbell Press 6-8 Prone Row 6-8 Bulgarian Split Squats 10-12 Single Leg Glute Bridge 10-12 Sets Reps RIR 10 Sets Reps RIR Core Work Weight Weight Bird Dogs WEEK Day Accessory Work Core Work Weight Weight Deadbugs Day Accessory Work Weight Barbell Seated Military Press 6-8 Dumbbell Pullover 6-8 Frog Pump 8-10 Cable Pull Throughs 12-15 Sets Reps RIR 50 steps Conditioning Work Weight Suitcase Carry Day Accessory Work Sets Reps RIR Front Squat 6-8 Deadlift from Boxes 6-8 Flat Machine Press 10-12 Barbell Row 10-12 Sets Reps RIR 15 Core Work Weight Weight McGill Crunch WEEK Day Accessory Work Sets Reps RIR Decline Dumbbell Press 5-7 Prone Row 5-7 Rear Foot Elevated Split Squat 9-11 Single Leg Hyperextensions 9-11 Sets Reps RIR 10 Core Work Weight Weight Deadbugs Day Accessory Work Sets Reps RIR Barbell Standing Military Press 5-7 Neutral Grip Pull-Up 5-7 Frog Pump 7-9 Cable Pull Throughs 10-12 Sets Reps RIR 75 steps Reps RIR Conditioning Work Weight Weight Front Rack Carry Day Accessory Work Weight Sets Machine Squat 5-7 Dumbbell Romanian Deadlift 5-7 Flat Dumbbell Press 9-11 Braced T-Bar Rows 9-11 Sets Reps RIR 15 Sets Reps RIR Floor Press 5-7 Cable Row 5-7 Single Leg Press 9-11 Single Leg Romanian Deadlift 9-11 Sets Reps RIR 10 Sets Reps RIR Barbell Seated Military Press 5-7 Wide Grip Lat Pulldowns 5-7 Machine Hip Thrust 7-9 Reverse Adductor Machine 10-12 Sets Reps RIR 75 steps Core Work Weight Pallof Press WEEK Day Accessory Work Core Work Weight Weight McGill Crunch Day Accessory Work Conditioning Work Weight Weight Front Rack Carry Day Accessory Work Sets Reps RIR Machine Squat 5-7 Deadlift from Boxes 5-7 Dumbbell Floor Press 9-11 Cable Row 9-11 Sets Reps RIR 15 Core Work Bird Dogs Weight Weight WEEK Day Accessory Work Sets Reps RIR Decline Barbell Press 10 Machine Row 10 Split Squats 15 Single Leg Hyperextensions 15 Sets Reps RIR 10 Sets Reps RIR Barbell Standing Military Press 10 Supinated Grip Pull-Up 10 Glute Bridge 12 Reverse Adductor Machine 15 Sets Reps RIR 75 steps Core Work Weight Weight Bird Dogs Day Accessory Work Conditioning Work Weight Weight Farmers Carry Day Accessory Work Sets Reps RIR Belt Squat 10 Romanian Deadlift 10 Dumbbell Floor Press 15 Machine Row 15 Sets Reps RIR 15 Sets Reps RIR Decline Machine Press 4-6 Braced T-Bar Rows 4-6 Bulgarian Split Squats 8-10 Single Leg Glute Bridge 8-10 Sets Reps RIR Core Work Weight Weight McGill Crunch WEEK Day Accessory Work Core Work Weight Weight Pallof Press Day Accessory Work Sets Reps RIR Push Press 4-6 Dumbbell Pullover 4-6 Machine Hip Thrust 6-8 Glute Machine Kickback 9-11 Sets Reps RIR 100 steps Conditioning Work Weight Weight Farmers Carry Day Accessory Work Sets Reps RIR Front Squat 4-6 Hyperextensions 4-6 Decline Dumbbell Press 8-10 Pendlay Row 8-10 Sets Reps RIR 12 Core Work Weight Weight Pallof Press WEEK Day Accessory Work Weight Sets Reps RIR Dumbbell Floor Press 4-6 Prone Row 4-6 Rear Foot Elevated Split Squat 8-10 Single Leg Glute Bridge 8-10 Sets Reps RIR Core Work Weight Deadbugs Day Accessory Work Sets Reps RIR Push Jerk 4-6 Neutral Grip Pull-Up 4-6 Barbell Hip Thrust 6-8 Cable Pull Throughs 9-11 Sets Reps RIR Conditioning Work Weight Weight Front Rack Carry 100 steps Day Accessory Work Sets Reps RIR Hack Squat 4-6 Hyperextensions 4-6 Incline Machine Press 8-10 Prone Row 8-10 Sets Reps RIR 12 Sets Reps RIR Floor Press 4-6 Braced T-Bar Rows 4-6 Lunges 8-10 Single Leg Romanian Deadlift 8-10 Sets Reps RIR Core Work Weight Weight Pallof Press WEEK Day Accessory Work Core Work Weight Weight Deadbugs Day Accessory Work Sets Reps RIR Arnold Press 4-6 Neutral Grip Pull-Up 4-6 Glute Bridge 6-8 Reverse Adductor Machine 9-11 Sets Reps RIR 100 steps Conditioning Work Weight Weight Farmers Carry Day Accessory Work Sets Reps RIR Machine Squat 4-6 Dumbbell Romanian Deadlift 4-6 Flat Dumbbell Press 8-10 T-Bar Rows 8-10 Sets Reps RIR Core Work Weight Weight 12 Sets Reps RIR Decline Machine Press 3-5 Cable Row 3-5 Reverse Lunge 7-9 Single Leg Romanian Deadlift 7-9 Sets Reps RIR Pallof Press WEEK 10 Day Accessory Work Core Work Weight Weight McGill Crunch Day Accessory Work Sets Reps RIR Smith Machine Shoulder Press 3-5 Dumbbell Pullover 3-5 Barbell Hip Thrust 6-8 Cable Glute Kickbacks 8-10 Sets Reps RIR 100 steps Conditioning Work Weight Weight Single Arm Rack Carry Day Accessory Work Sets Reps RIR Leg Press 3-5 Romanian Deadlift 3-5 Decline Barbell Press 8-10 Machine Row 8-10 Sets Reps RIR 12 Sets Reps RIR Close Grip Bench Press 3-5 Cable Row 3-5 Core Work Weight Weight McGill Crunch WEEK 11 Day Accessory Work Weight Single Leg Press 7-9 Single Leg Glute Bridge 7-9 Sets Reps RIR Core Work Weight Bird Dogs Day Accessory Work Sets Reps RIR Arnold Press 3-5 Close Grip Lat Pulldowns 3-5 Glute Bridge 6-8 Glute Machine Kickback 8-10 Sets Reps RIR 100 steps Sets Reps RIR Machine Squat 3-5 Rack Deadlift 3-5 Dumbbell Floor Press 8-10 Cable Row 8-10 Sets Reps RIR 12 Conditioning Work Weight Weight Farmers Carry Day Accessory Work Core Work Weight Weight Deadbugs WEEK 12 Day Accessory Work Sets Reps RIR Decline Dumbbell Press 3-5 Machine Row 3-5 Smith Machine Lunges 7-9 Single Leg Romanian Deadlift 7-9 Sets Reps RIR Core Work Weight Weight Deadbugs Day Accessory Work Weight Sets Reps RIR Machine Shoulder Press 3-5 Pullover Machine 3-5 Glute Bridge 6-8 Glute Machine Kickback 8-10 Sets Reps RIR 100 steps Conditioning Work Weight Suitcase Carry Day Accessory Work Sets Reps RIR Goblet Squat 3-5 Hyperextensions 3-5 Flat Machine Press 8-10 Dumbbell Prone Row 8-10 Sets Reps RIR 12 Core Work Pallof Press Weight Weight 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