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 intermediate Started: 08/01/2019 Eduardo Berticelli Bodybuilder Intermediate 1-Rep Maxes Week Week Back Squat 100 - Bench Press 100 - Deadlift 100 - WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 65 11 715 Deadlift 65 65 10 1300 Day Main Lifts % Weight Sets Reps Volume Bench Press 65 65 11 1430 Weight Sets Reps RIR Barbell Seated Military Press + 6-8 Flat Machine Press + 8-12 Pec Deck Machine 8-12 Wide Grip Lat Pulldowns + 6-8 Cable Row + 5-7 Dumbbell Curls + 6-8 Dumbbell Skull Crushers + 6-8 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat 70 70 1260 Weight Sets Reps RIR Leg Press + 8-10 Machine Leg Extension 8-12 Glute Ham Raise + 6-10 Prone Leg Curl 8-12 Standing Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift 75 75 900 Bench Press 75 75 1050 Weight Sets Reps RIR Incline Dumbbell Press 10-12 Flat Dumbbell Fly + 12-15 Seated Dumbbell Press + 10-12 Close Grip Lat Pulldowns 12-15 Cable Row + 12-15 Upright Rows + 12-15 Machine Curls 12-15 Machine Tricep Pressdowns 12-15 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 1575 Weight Sets Reps RIR Hack Squat + 12-15 Leg Press 12-15 Bulgarian Split Squats 15-20 Seated Leg Curl 15-20 Donkey Calf Raise 12-15 Lower Hypertrophy WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 66 11 2178 Deadlift 65 66 10 1320 Weight Sets Reps RIR Leg Press + 8-10 Machine Leg Extension + 8-10 Reverse Hyperextensions + 6-10 Prone Leg Curl 8-12 Leg Press Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Bench Press 65 66 11 1452 Weight Sets Reps RIR Barbell Seated Military Press + 6-8 Incline Machine Press + 8-12 Pec Deck Machine 8-12 Pull-Up + 6-8 T-Bar Rows + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 75 77 1386 Bench Press 70 71 1278 Day Main Lifts % Weight Sets Reps Volume Back Squat + 75 77 1617 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Single Leg Curl 15-20 Seated Calf Raise 12-15 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Bench Press + 75 77 1617 Weight Sets Reps RIR Decline Machine Press 10-12 Flat Cable Fly + 12-15 Seated Dumbbell Press + 10-12 Wide Grip Lat Pulldowns 12-15 Machine Row + 12-15 Cable Lateral Raises + 12-15 Cambered Bar Curls 12-15 V-Bar Cable Pressdowns 12-15 Upper Hypertrophy WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 67 11 1474 Deadlift 65 67 10 2010 Day Main Lifts % Weight Sets Reps Volume Bench Press 65 67 11 2211 Weight Sets Reps RIR Arnold Press + 6-8 Flat Dumbbell Press + 8-12 Pec Deck Machine 8-12 Machine Pulldown + 6-8 Machine Row + 5-7 Machine Curls + 6-8 Machine Tricep Pressdowns + 6-8 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat 70 72 1944 Weight Sets Reps RIR Leg Press + 8-10 Lunges 8-12 Reverse Hyperextensions + 6-10 Prone Leg Curl 8-12 Leg Press Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 75 77 1386 Bench Press + 75 77 2156 Weight Sets Reps RIR Incline Barbell Press 10-12 Flat Dumbbell Fly + 12-15 Machine Shoulder Press + 10-12 Machine Pulldown 12-15 Braced T-Bar Rows + 12-15 Upper Hypertrophy Upright Rows + 12-15 Machine Curls 12-15 Machine Tricep Pressdowns 12-15 Day Main Lifts % Weight Sets Reps Volume Back Squat + 75 77 2156 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Prone Leg Curl 15-20 Seated Calf Raise 12-15 Lower Hypertrophy WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 68 11 2992 Deadlift 65 68 10 2040 Weight Sets Reps RIR Leg Press + 8-10 Machine Leg Extension 8-12 Glute Ham Raise + 6-10 Prone Leg Curl 8-12 Donkey Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Bench Press 65 68 11 1496 Weight Sets Reps RIR Arnold Press + 6-8 Incline Barbell Press + 8-12 Pec Deck Machine 8-12 Pull-Up + 6-8 Cable Row + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 75 78 1872 Bench Press 70 73 1971 Day Main Lifts % Weight Sets Reps Volume Back Squat + 75 78 2730 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Single Leg Curl 15-20 Seated Calf Raise 12-15 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Bench Press + 75 78 2184 Weight Sets Reps RIR Incline Machine Press 10-12 Flat Dumbbell Fly + 12-15 Seated Dumbbell Press + 10-12 Wide Grip Lat Pulldowns 12-15 Cable Row + 12-15 Cable Lateral Raises + 12-15 Dumbbell Curls 12-15 Rope Pressdowns 12-15 Upper Hypertrophy WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 65 68 11 2244 Deadlift 65 68 10 2040 Day Main Lifts % Weight Sets Reps Volume Bench Press 65 68 11 2992 Weight Sets Reps RIR Barbell Seated Military Press + 6-8 Incline Dumbbell Press + 8-12 Flat Dumbbell Fly + 8-12 Pullover Machine + 6-8 T-Bar Rows + 5-7 Machine Curls + 6-8 Machine Tricep Pressdowns + 6-8 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat 70 73 1971 Weight Sets Reps RIR Leg Press + 8-10 Lunges 8-12 Reverse Hyperextensions + 6-10 Seated Leg Curl 8-12 Donkey Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 75 78 2340 Bench Press + 75 78 2730 Weight Sets Reps RIR Incline Machine Press 10-12 Pec Deck Machine + 12-15 Machine Shoulder Press + 10-12 Machine Pulldown 12-15 Cable Row + 12-15 Upright Rows + 12-15 Preacher Curls 12-15 V-Bar Cable Pressdowns 12-15 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat + 75 78 2730 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Lower Hypertrophy Machine Leg Extension 15-20 Prone Leg Curl 15-20 Standing Calf Raise 12-15 WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 75 75 1125 Bench Press 75 75 1125 Deadlift 70 70 1680 Day Lower Hypertrophy Weight Sets Reps RIR Leg Press + 8-10 Bulgarian Split Squats 8-12 Reverse Hyperextensions + 6-10 Single Leg Curl 8-12 Seated Calf Raise + 6-8 Sets Reps RIR Barbell Standing Military Press + 6-8 Flat Machine Press + 8-12 Pec Deck Machine 8-12 Pull-Up + 6-8 Braced T-Bar Rows + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Upper Hypertrophy Weight Day Main Lifts % Weight Sets Reps Volume Back Squat 65 65 1365 Bench Press 65 65 1365 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 Reps Back Squat 90 Bench Press 90 Deadlift 90 WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 73 1314 Deadlift 72.5 73 1752 Day Main Lifts % Weight Sets Reps Volume 72.5 73 1971 Weight Sets Reps RIR Barbell Standing Military Press + 6-8 Flat Machine Press + 8-12 Pec Deck Machine 8-12 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Bench Press Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat 77.5 78 1638 Weight Sets Reps RIR Leg Press + 8-10 Bulgarian Split Squats 8-12 Glute Ham Raise + 6-10 Prone Leg Curl 8-12 Seated Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift 82.5 83 996 Bench Press 82.5 83 1245 Weight Sets Reps RIR Upper Hypertrophy Incline Dumbbell Press 10-12 Incline Dumbbell Fly + 12-15 Arnold Press + 10-12 Machine Pulldown + 12-15 Cable Row + 12-15 Upright Rows + 12-15 Machine Curls 12-15 Machine Tricep Pressdowns 12-15 Day Main Lifts % Weight Sets Reps Volume Back Squat 82.5 83 1245 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Single Leg Curl 15-20 Standing Calf Raise 12-15 Lower Hypertrophy WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 74 2664 Deadlift 72.5 74 1776 Weight Sets Reps RIR Leg Press + 8-10 Lunges 8-12 Reverse Hyperextensions + 6-10 Prone Leg Curl 8-12 Donkey Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume 72.5 74 1998 Weight Sets Reps RIR Seated Dumbbell Press + 6-8 Decline Machine Press + 8-12 Pec Deck Machine 8-12 Bench Press Upper Hypertrophy Pull-Up + 6-8 T-Bar Rows + 5-7 Machine Curls + 6-8 V-Bar Cable Pressdowns + 6-8 Day Main Lifts % Weight Sets Reps Volume Deadlift + 82.5 84 4 1344 Bench Press 77.5 79 2212 Day Main Lifts % Weight Sets Reps Volume 82.5 84 1680 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Seated Leg Curl 15-20 Seated Calf Raise 12-15 Back Squat + Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume 82.5 84 1260 Weight Sets Reps RIR Incline Machine Press 10-12 Incline Dumbbell Fly + 12-15 Barbell Standing Military Press + 10-12 Wide Grip Lat Pulldowns 12-15 Cable Row + 12-15 Cable Lateral Raises + 12-15 Hammer Curls 12-15 Rope Pressdowns 12-15 Bench Press + Upper Hypertrophy WEEK Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 75 2025 Deadlift 72.5 75 2400 Day Main Lifts % Weight Sets Reps Volume 72.5 75 3375 Weight Sets Reps RIR Barbell Seated Military Press + 6-8 Incline Dumbbell Press + 8-12 Pec Deck Machine 8-12 Wide Grip Lat Pulldowns + 6-8 Braced T-Bar Rows + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Bench Press Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Back Squat 77.5 80 2240 Weight Sets Reps RIR Leg Press + 8-10 Bulgarian Split Squats 8-12 Reverse Hyperextensions + 6-10 Prone Leg Curl 8-12 Seated Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 82.5 85 4 1360 Bench Press + 82.5 85 5 2125 Weight Sets Reps RIR Flat Dumbbell Press 10-12 Incline Dumbbell Fly + 12-15 Arnold Press + 10-12 Close Grip Lat Pulldowns 12-15 Cable Row + 12-15 Bent Over Dumbbell Laterals + 12-15 Reverse Grip Cambered Bar Curls 12-15 Over Head Rope Cable Extensions 12-15 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume 82.5 85 1700 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Single Leg Curl 15-20 Seated Calf Raise 12-15 Back Squat + Lower Hypertrophy WEEK 10 Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 75 4050 Deadlift 72.5 75 3000 Weight Sets Reps RIR Leg Press + 8-10 Bulgarian Split Squats 8-12 Glute Ham Raise + 6-10 Prone Leg Curl 8-12 Leg Press Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume 72.5 75 2700 Weight Sets Reps RIR Seated Dumbbell Press + 6-8 Incline Barbell Press + 8-12 Pec Deck Machine 8-12 Pull-Up + 6-8 Braced T-Bar Rows + 5-7 Dumbbell Curls + 6-8 V-Bar Cable Pressdowns + 6-8 Bench Press Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 82.5 86 1720 Bench Press 77.5 81 2268 Day Main Lifts % Weight Sets Reps Volume 82.5 86 2580 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Prone Leg Curl 15-20 Standing Calf Raise 12-15 Back Squat + Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume 82.5 86 5 2150 Weight Sets Reps RIR Incline Dumbbell Press 10-12 Flat Cable Fly + 12-15 Machine Shoulder Press + 10-12 Machine Pulldown 12-15 Machine Row + 12-15 Upright Rows + 12-15 Reverse Grip Dumbbell Curls 12-15 Rope Pressdowns 12-15 Bench Press + Upper Hypertrophy WEEK 11 Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 76 2736 Deadlift 72.5 76 3040 Day Main Lifts % Weight Sets Reps Volume 77.5 81 4374 Weight Sets Reps RIR Barbell Standing Military Press + 6-8 Flat Machine Press + 8-12 Pec Deck Machine 8-12 Bench Press Upper Hypertrophy Pull-Up + 6-8 Cable Row + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Day Main Lifts % Weight Sets Reps Volume Back Squat 77.5 81 2835 Weight Sets Reps RIR Hack Squat + 8-10 Lunges 8-12 Glute Ham Raise + 6-10 Prone Leg Curl 8-12 Donkey Calf Raise + 6-8 Lower Hypertrophy Day Main Lifts % Weight Sets Reps Volume Deadlift + 82.5 86 2064 Bench Press + 82.5 86 2580 Weight Sets Reps RIR Decline Machine Press 10-12 Incline Dumbbell Fly + 12-15 Arnold Press + 10-12 Wide Grip Lat Pulldowns 12-15 Machine Row + 12-15 Cable Lateral Raises + 12-15 Hammer Curls 12-15 V-Bar Cable Pressdowns 12-15 Upper Hypertrophy Day Main Lifts % Weight Sets Reps Volume 82.5 86 2580 Weight Sets Reps RIR Leg Press + 12-15 Hack Squat 12-15 Machine Leg Extension 15-20 Prone Leg Curl 15-20 Seated Calf Raise 12-15 Back Squat + Lower Hypertrophy WEEK 12 Day Main Lifts % Weight Sets Reps Volume Back Squat 77.5 78 1560 Bench Press 77.5 78 1560 Deadlift 77.5 78 1560 Day Lower Hypertrophy Weight Sets Reps RIR Leg Press + 8-10 Machine Leg Extension 8-12 Reverse Hyperextensions + 6-10 Single Leg Curl 8-12 Leg Press Calf Raise + 6-8 Sets Reps RIR Barbell Standing Military Press + 6-8 Incline Machine Press + 8-12 Pec Deck Machine 8-12 Pull-Up + 6-8 Braced T-Bar Rows + 5-7 Cambered Bar Curls + 6-8 Cambered Bar Skull Crushers + 6-8 Upper Hypertrophy Weight Day Main Lifts % Weight Sets Reps Volume Back Squat 72.5 73 1533 Bench Press 72.5 73 1533 Day Instructions for Max Test Days: You will go through your typical warm up for each main lift and then test your strength on a one rep max Use the conservative, moderate, or aggressive option depending upon how good you feel during warm ups Keep in mind these options are just guidelines and you can use more than one attempt to find your real max 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 Test Max Conservative Moderate High Back Squat 101 103 104 Bench Press 101 103 104 Deadlift 101 103 104 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