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).
bb advanced Started: 08/01/2019 Eduardo Berticelli Bodybuilder Advanced 1-Rep Maxes Week Week Week Back Squat 100 - - Bench Press 100 - - Deadlift 100 - - WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 65 12 1560 Bench Press 65 65 12 1560 Deadlift 65 65 11 1430 Day Upper Hypertrophy Weight Sets Reps RIR Flat Dumbbell Press + 6-8 Flat Dumbbell Fly + 8-10 Pull-Up + 6-8 Machine Row + 6-8 Barbell Standing Military Press + 5-7 Cambered Bar Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Cambered Bar Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 10 2100 Bench Press 70 70 10 2100 Weight Sets Reps RIR Leg Press + 8-10 Glute Ham Raise + 8-10 Lower Hypertrophy Machine Leg Extension 8-10 Seated Leg Curl + 8-10 Donkey Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Standing Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift 75 75 1050 Bench Press 75 75 1800 Weight Sets Reps RIR Flat Machine Press + 12-15 Pec Deck Machine + 12-15 Wide Grip Lat Pulldowns + 12-15 Cable Row + 12-15 Arnold Press + 12-15 Upright Rows + 12-15 Dumbbell Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Hammer Curls + Upper Hypertrophy Weight Machine Tricep Pressdowns + Blood Flow Restriction Weight Rope Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 1800 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Lower Hypertrophy Weight Weight Donkey Calf Raise + Blood Flow Restriction Seated Calf Raise + Weight WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 65 12 2340 Bench Press 65 65 12 2340 Deadlift 65 65 11 1430 Day Upper Hypertrophy Weight Sets Reps RIR Incline Barbell Press + 6-8 Flat Cable Fly + 8-10 Close Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 6-8 Seated Dumbbell Press + 5-7 Dumbbell Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Machine Curls + Upper Hypertrophy Weight Dumbbell Skull Crushers + Blood Flow Restriction Weight Rope Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 10 2100 Bench Press 70 70 10 2100 Weight Sets Reps RIR Leg Press + 8-10 Glute Ham Raise + 8-10 Bulgarian Split Squats 8-10 Single Leg Curl + 8-10 Leg Press Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 75 75 1575 Bench Press + 75 75 2400 Weight Sets Reps RIR Incline Barbell Press + 12-15 Pec Deck Machine + 12-15 Cable Pullovers + 12-15 Cable Row + 12-15 Barbell Seated Military Press + 12-15 Cable Lateral Raises + 12-15 Preacher Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Machine Curls + Upper Hypertrophy Weight Over Head Rope Cable Extensions + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat + 75 75 2400 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Weight Lower Hypertrophy Weight Donkey Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 65 12 2340 Bench Press 65 65 12 2340 Deadlift 65 65 11 2145 Day Upper Hypertrophy Weight Sets Reps RIR Decline Barbell Press + 6-8 Incline Dumbbell Fly + 8-10 Pull-Up + 6-8 Machine Row + 6-8 Barbell Standing Military Press + 5-7 Cambered Bar Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Cambered Bar Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 10 2800 Bench Press 70 70 10 2800 Weight Sets Reps RIR Leg Press + 8-10 Glute Ham Raise + 8-10 Bulgarian Split Squats 8-10 Single Leg Curl + 8-10 Leg Press Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 75 75 2100 Bench Press + 75 75 3000 Weight Sets Reps RIR Flat Dumbbell Press + 12-15 Pec Deck Machine + 12-15 Wide Grip Lat Pulldowns + 12-15 Cable Row + 12-15 Machine Shoulder Press + 12-15 Upright Rows + 12-15 Dumbbell Curls + 12-15 Upper Hypertrophy Blood Flow Restriction Weight Machine Preacher Curls + Upper Hypertrophy Weight Dumbbell Skull Crushers + Blood Flow Restriction Weight Rope Pressdowns + Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Day Main Lifts % Weight Sets Reps Volume Back Squat + 75 75 3000 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Weight Lower Hypertrophy Weight Leg Press Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 2100 Bench Press 75 75 2100 Deadlift 70 70 980 Day Lower Hypertrophy Sets Reps RIR Leg Press + 8-10 Reverse Hyperextensions + 8-10 Lunges 8-10 Single Leg Curl + 8-10 Standing Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Seated Calf Raise + Weight Weight Upper Hypertrophy Weight Sets Reps RIR Flat Machine Press + 6-8 Incline Dumbbell Fly + 8-10 Pull-Up + 6-8 Machine Row + 6-8 Seated Dumbbell Press + 5-7 Concentration Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Cambered Bar Curls + Upper Hypertrophy Weight Rope Pressdowns + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 65 65 1365 Bench Press 65 65 1365 Deadlift 70 70 840 Day Instructions for Rep Testing: You will use the weight listed and perform as many reps as you can while keeping safe form Then enter this weight and the number of reps you completed into the one rep max calculator below You will use those new maxes for the next training block Rep Testing Weight Back Squat 83 Bench Press 83 Deadlift 83 WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 10 1400 Bench Press 70 70 10 1400 Deadlift 70 70 1260 Reps Day Upper Hypertrophy Weight Sets Reps RIR Incline Barbell Press + 6-8 Flat Dumbbell Fly + 8-10 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 6-8 Arnold Press + 5-7 Cambered Bar Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Cambered Bar Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 1800 Bench Press 75 75 1800 Weight Sets Reps RIR Leg Press + 8-10 Glute Ham Raise + 8-10 Lunges 8-10 Seated Leg Curl + 8-10 Donkey Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift 80 80 1200 Bench Press 80 80 1920 Weight Sets Reps RIR Incline Machine Press + 12-15 Pec Deck Machine + 12-15 Wide Grip Lat Pulldowns + 12-15 Cable Row + 12-15 Machine Shoulder Press + 12-15 Cable Lateral Raises + 12-15 Dumbbell Curls + 12-15 Cluster Sets % of 1RM Upper Hypertrophy Blood Flow Restriction Weight Hammer Curls + Upper Hypertrophy 2 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Weight Over Head Rope Cable Extensions + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 80 80 1920 Weight Sets Reps RIR Hack Squat + 12-15 Leg Press + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Weight Lower Hypertrophy Weight Leg Press Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 10 2100 Bench Press 70 70 10 2100 Deadlift 70 70 1890 Day Upper Hypertrophy Sets Reps RIR Incline Dumbbell Press + 6-8 Flat Dumbbell Fly + 8-10 Close Grip Lat Pulldowns + 6-8 T-Bar Rows + 6-8 Barbell Standing Military Press + 5-7 Preacher Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Cross Body Hammer Curls + Weight Weight Upper Hypertrophy Weight Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Rope Pressdowns + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 2400 Bench Press 75 75 2400 Weight Sets Reps RIR Leg Press + 8-10 Glute Ham Raise + 8-10 Bulgarian Split Squats 8-10 Seated Leg Curl + 8-10 Seated Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Standing Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 80 80 1600 Bench Press + 80 80 2400 Weight Sets Reps RIR Decline Barbell Press + 12-15 Pec Deck Machine + 12-15 Wide Grip Lat Pulldowns + 12-15 Braced T-Bar Rows + 12-15 Seated Dumbbell Press + 12-15 Upright Rows + 12-15 Cambered Bar Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Over Head Rope Cable Extensions + Blood Flow Restriction Weight Rope Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat + 80 80 2400 Lower Hypertrophy Weight Sets Reps RIR Leg Press + 12-15 Hack Squat + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Blood Flow Restriction Weight Lower Hypertrophy Weight Donkey Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 10 2800 Bench Press 70 70 10 2800 Deadlift 70 70 2520 Day Upper Hypertrophy Weight Sets Reps RIR Decline Barbell Press + 6-8 Incline Cable Fly + 8-10 Pull-Up + 6-8 Braced T-Bar Rows + 6-8 Machine Shoulder Press + 5-7 Machine Preacher Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Dumbbell Curls + Upper Hypertrophy Weight Dumbbell Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 3000 Bench Press 75 75 3000 Lower Hypertrophy Weight Sets Reps RIR Hack Squat + 8-10 Reverse Hyperextensions + 8-10 Bulgarian Split Squats 8-10 Prone Leg Curl + 8-10 Leg Press Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 80 80 5 2000 Bench Press + 80 80 2400 Weight Sets Reps RIR Incline Machine Press + 12-15 Pec Deck Machine + 12-15 Close Grip Lat Pulldowns + 12-15 Cable Row + 12-15 Arnold Press + 12-15 Front Lateral Raises + 12-15 Machine Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Hammer Curls + Upper Hypertrophy Weight V-Bar Cable Pressdowns + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat + 80 80 2400 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM Lower Hypertrophy Blood Flow Restriction Lower Hypertrophy Weight Weight Standing Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + 30, 15, 15, 15 20 WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 82.5 83 5 2075 Bench Press 82.5 83 5 2075 Deadlift 77.5 78 1170 Day Lower Hypertrophy Weight Sets Reps RIR Hack Squat + 8-10 Reverse Hyperextensions + 8-10 Lunges 8-10 Prone Leg Curl + 8-10 Leg Press Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR Incline Machine Press + 6-8 Pec Deck Machine + 8-10 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 6-8 Seated Dumbbell Press + 5-7 Cambered Bar Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Standing Calf Raise + Upper Hypertrophy Weight Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Rope Pressdowns + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 1680 Bench Press 70 70 1680 Deadlift 70 70 1260 Day Instructions for Rep Testing: You will use the weight listed and perform as many reps as you can while keeping safe form Then enter this weight and the number of reps you completed into the one rep max calculator below You will use those new maxes for the next training block Rep Testing Weight Back Squat 85 Bench Press 85 Deadlift 85 Reps WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 1800 Bench Press 75 75 1800 Deadlift 75 75 1575 Day Upper Hypertrophy Weight Sets Reps RIR Incline Machine Press + 6-8 Incline Dumbbell Fly + 8-10 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 6-8 Seated Dumbbell Press + 5-7 Machine Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Hammer Curls + Upper Hypertrophy Weight Dumbbell Skull Crushers + Blood Flow Restriction Weight Rope Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 80 80 1440 Bench Press 80 80 1440 Weight Sets Reps RIR 8-10 Lower Hypertrophy Leg Press + Glute Ham Raise + 8-10 Bulgarian Split Squats 8-10 Seated Leg Curl + 8-10 Donkey Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift 85 85 3 765 Bench Press 85 85 4 1360 Weight Sets Reps RIR Flat Dumbbell Press + 12-15 Pec Deck Machine + 12-15 Pull-Up + 12-15 T-Bar Rows + 12-15 Barbell Standing Military Press + 12-15 Upright Rows + 12-15 Preacher Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Over Head Rope Cable Extensions + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 85 85 4 1360 Weight Sets Reps RIR Hack Squat + 12-15 Leg Press + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Lower Hypertrophy Weight Weight Leg Press Calf Raise + Blood Flow Restriction Seated Calf Raise + Weight WEEK 10 Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 2400 Bench Press 75 75 2400 Deadlift 75 75 2100 Day Upper Hypertrophy Weight Sets Reps RIR Decline Barbell Press + 6-8 Incline Dumbbell Fly + 8-10 Machine Pulldown + 6-8 Cable Row + 6-8 Arnold Press + 5-7 Cambered Bar Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Reverse Grip Cambered Bar Curls + Upper Hypertrophy Weight Cambered Bar Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 80 80 1920 Bench Press 80 80 1920 Weight Sets Reps RIR Hack Squat + 8-10 Glute Ham Raise + 8-10 Machine Leg Extension 8-10 Prone Leg Curl + 8-10 Leg Press Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Standing Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 85 85 1020 Bench Press + 85 85 1700 Weight Sets Reps RIR Incline Machine Press + 12-15 Pec Deck Machine + 12-15 Wide Grip Lat Pulldowns + 12-15 Cable Row + 12-15 Seated Dumbbell Press + 12-15 Cable Lateral Raises + 12-15 Machine Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Hammer Curls + Upper Hypertrophy Weight Rope Pressdowns + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat + 85 85 1700 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Weight Lower Hypertrophy Weight Donkey Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK 11 Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 3000 Bench Press 75 75 3000 Deadlift 75 75 2625 Day Upper Hypertrophy Weight Sets Reps RIR Flat Dumbbell Press + 6-8 Flat Cable Fly + 8-10 Pull-Up + 6-8 Braced T-Bar Rows + 6-8 Barbell Seated Military Press + 5-7 Dumbbell Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Blood Flow Restriction Weight Cross Body Hammer Curls + Upper Hypertrophy Weight V-Bar Cable Pressdowns + Blood Flow Restriction Weight Machine Tricep Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 80 80 2400 Bench Press 80 80 2400 Weight Sets Reps RIR Machine Squat + 8-10 Glute Ham Raise + 8-10 Bulgarian Split Squats 8-10 Prone Leg Curl + 8-10 Standing Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 85 85 1275 Bench Press + 85 85 1700 Weight Sets Reps RIR Incline Machine Press + 12-15 Pec Deck Machine + 12-15 Wide Grip Lat Pulldowns + 12-15 Cable Row + 12-15 Machine Shoulder Press + 12-15 Upright Rows + 12-15 Concentration Curls + 12-15 Upper Hypertrophy Blood Flow Restriction Weight Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Machine Curls + Upper Hypertrophy Weight Cambered Bar Skull Crushers + Blood Flow Restriction Weight Rope Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat + 85 85 1700 Weight Sets Reps RIR Hack Squat + 12-15 Leg Press + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Weight Lower Hypertrophy Weight Donkey Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK 12 Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 3000 Bench Press 75 75 3000 Deadlift 75 75 3150 Day Upper Hypertrophy Sets Reps RIR Incline Barbell Press + 6-8 Flat Cable Fly + 8-10 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 6-8 Seated Dumbbell Press + 5-7 Dumbbell Curls + 6-8 Cluster Sets % of 1RM Blood Flow Restriction Weight Weight Machine Preacher Curls + Upper Hypertrophy Weight 20, 10, 10, 10 30 Sets Reps RIR 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Cambered Bar Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat 80 80 6 2880 Bench Press 80 80 6 2880 Weight Sets Reps RIR Leg Press + 8-10 Reverse Hyperextensions + 8-10 Lunges 8-10 Seated Leg Curl + 8-10 Donkey Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Lower Hypertrophy Blood Flow Restriction Weight Seated Calf Raise + Day Main Lifts % Weight Sets Reps Volume Deadlift + 85 85 1530 Bench Press + 85 85 2040 Weight Sets Reps RIR Flat Machine Press + 12-15 Pec Deck Machine + 12-15 Close Grip Lat Pulldowns + 12-15 T-Bar Rows + 12-15 Barbell Standing Military Press + 12-15 Front Lateral Raises + 12-15 Machine Curls + 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Upper Hypertrophy Blood Flow Restriction Weight Dumbbell Curls + Upper Hypertrophy Weight Cambered Bar Skull Crushers + Blood Flow Restriction Weight V-Bar Cable Pressdowns + Day Main Lifts % Weight Sets Reps Volume Back Squat + 85 85 2040 Weight Sets Reps RIR Hack Squat + 12-15 Leg Press + 15-20 Reverse Hyperextensions + 12-15 Cluster Sets % of 1RM Machine Leg Extension + 30, 15, 15, 15 20 Prone Leg Curl + 30, 15, 15, 15 20 Sets Reps RIR 12-15 Cluster Sets % of 1RM 30, 15, 15, 15 20 Lower Hypertrophy Blood Flow Restriction Weight Lower Hypertrophy Weight Leg Press Calf Raise + Blood Flow Restriction Weight Seated Calf Raise + WEEK 13 Day Main Lifts % Weight Sets Reps Volume Back Squat 80 80 1600 Bench Press 80 80 1600 Deadlift 75 75 900 Day Lower Hypertrophy Sets Reps RIR Leg Press + 8-10 Glute Ham Raise + 8-10 Machine Leg Extension 8-10 Prone Leg Curl + 8-10 Leg Press Calf Raise + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR Incline Machine Press + 6-8 Pec Deck Machine + 8-10 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 6-8 Seated Dumbbell Press + 5-7 Dumbbell Curls + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Sets Reps RIR Blood Flow Restriction Weight Weight Seated Calf Raise + Upper Hypertrophy Blood Flow Restriction Weight Weight Machine Preacher Curls + Upper Hypertrophy Weight Rope Pressdowns + Blood Flow Restriction Weight Dumbbell Skull Crushers + 6-8 Cluster Sets % of 1RM 20, 10, 10, 10 30 Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 73 1460 Bench Press 72.5 73 1460 70 70 840 Deadlift Day Instructions for Rep Testing: You will use the weight listed and perform as many reps as you can while keeping safe form Then enter this weight and the number of reps you completed into the one rep max calculator below You will use those new maxes for the next training block Rep Testing Weight Back Squat 88 Bench Press 88 Deadlift 88 Reps 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