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 lower focus Started: 08/01/2019 Eduardo Berticelli Bodybuilder Lower Body Focus 1-Rep Maxes Week Week 12 Back Squat 100 - Deadlift 100 - Bench Press 100 - Barbell Overhead Press 100 - Barbell Row 100 - WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Machine Squat 12 Romanian Deadlift 15 Seated Calf Raise 15 Sets Reps RIR 15 Accessory Work Core Work Weight Deadbugs Volume Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Machine Row 15 Wide Grip Lat Pulldowns 15 Single Arm Cable Pressdowns 10 Preacher Curls 10 Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Leg Press 10 Romanian Deadlift 10 Frog Pump 10 Blood Flow Restriction Weight Cluster Sets Banded Leg Extension 30,15,15 Glute Ham Raise 30,15,15 Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Incline Barbell Press 15 Machine Shoulder Press 15 Concentration Curls 15 Dumbbell Skull Crushers 15 Sets Reps RIR Volume Deadlift Back Squat Weight Sets Reps RIR Dumbbell Romanian Deadlift 12 Belt Squat 15 Standing Calf Raise 10 Sets Reps RIR 10 Day Main Lifts Weight Accessory Work Volume Day Main Lifts Weight Accessory Work Core Work Weight Deadbugs WEEK Day Main Lifts Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Machine Squat 12 Deadlift from Boxes 15 Donkey Calf Raise 15 Sets Reps RIR 15 Accessory Work Core Work Deadbugs Weight Weight Volume Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Dumbbell Prone Row 15 Close Grip Lat Pulldowns 15 Rope Pressdowns 10 Preacher Dumbbell Curls 10 Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Leg Press 10 Dumbbell Romanian Deadlift 10 Glute Bridge 10 Cluster Sets Machine Leg Extension 30,15,15 Single Leg Curl 30,15,15 Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Close Grip Bench Press 15 Smith Machine Shoulder Press 15 Preacher Dumbbell Curls 15 V-Bar Cable Pressdowns 15 Blood Flow Restriction Weight Day Main Lifts Weight Accessory Work Volume Day Main Lifts Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Romanian Deadlift 12 Leg Press 15 Seated Calf Raise 10 Sets Reps RIR 10 Accessory Work Core Work Bird Dogs Weight Weight Volume WEEK Day Main Lifts Weight Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Leg Press 12 Trap Bar Deadlift 15 Standing Calf Raise 15 Sets Reps RIR 15 Accessory Work Core Work Weight Bird Dogs Volume Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Braced T-Bar Rows 15 Close Grip Lat Pulldowns 15 Dumbbell Skull Crushers 10 Concentration Curls 10 Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Front Squat 10 Stiff Legged Deadlift 10 Banded Hip Thrust 10 Cluster Sets Banded Leg Extension 30,15,15 Single Leg Curl 30,15,15 Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps Blood Flow Restriction Weight Day Main Lifts Accessory Work Weight Volume RIR Flat Dumbbell Press 15 Push Press 15 Concentration Curls 15 Cambered Bar Skull Crushers 15 Day Main Lifts Weight Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Rack Deadlift 12 Machine Squat 15 Leg Press Calf Raise 10 Sets Reps RIR 10 Sets Reps RIR Volume Back Squat Deadlift Weight Sets Reps RIR Front Squat 12 Hyperextensions 15 Leg Press Calf Raise 15 Sets Reps RIR 15 Accessory Work Core Work Weight Bird Dogs Volume WEEK Day Main Lifts Weight Accessory Work Core Work Weight Bird Dogs Day Main Lifts Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Braced T-Bar Rows 15 Close Grip Lat Pulldowns 15 Rope Pressdowns 10 Preacher Curls 10 Accessory Work Weight Volume Day Accessory Work Weight Sets Reps RIR Machine Squat 10 Stiff Legged Deadlift 10 Frog Pump 10 Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Incline Barbell Press 15 Seated Dumbbell Press 15 Machine Preacher Curls 15 V-Bar Cable Pressdowns 15 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Deadlift from Boxes 12 Safety Bar Squat 15 Donkey Calf Raise 10 Sets Reps RIR 10 Sets Reps RIR Volume Back Squat Deadlift Weight Sets Reps RIR Machine Squat 10 Deadlift from Boxes 12 Leg Press Calf Raise 15 Sets Reps RIR Accessory Work Core Work Weight Bird Dogs Volume WEEK Day Main Lifts Accessory Work Core Work Weight Weight McGill Crunch 15 Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Machine Row 12 Chin-Up 12 Single Arm Cable Pressdowns 10 Preacher Curls 10 Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Leg Press 10 Romanian Deadlift 10 Banded Hip Thrust 10 Cluster Sets Sissy Squats 30,15,15 Single Leg Curl 30,15,15 Blood Flow Restriction Weight Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Dumbbell Floor Press 12 Barbell Seated Military Press 12 Preacher Dumbbell Curls 15 Rope Pressdowns 15 Accessory Work Volume Day Main Lifts Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Rack Deadlift 10 Machine Squat 12 Leg Press Calf Raise 10 Accessory Work Weight Volume Core Work Weight Sets Reps RIR 10 Sets Reps RIR Volume Back Squat Deadlift Weight Sets Reps RIR Leg Press 10 Trap Bar Deadlift 12 Donkey Calf Raise 15 Sets Reps RIR 15 Deadbugs WEEK Day Main Lifts Weight Accessory Work Core Work Weight Deadbugs Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Machine Row 12 Cable Pullovers 12 Dumbbell Skull Crushers 10 Machine Curls 10 Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Belt Squat 10 Romanian Deadlift 10 Barbell Hip Thrust 10 Cluster Sets Banded Leg Extension 30,15,15 Dumbbell Leg Curl 30,15,15 Blood Flow Restriction Weight Day Main Lifts Barbell Row Weight Sets Reps RIR Volume Pull-Up Weight Sets Reps RIR Incline Machine Press 12 Seated Dumbbell Press 12 Concentration Curls 15 Single Arm Cable Pressdowns 15 Accessory Work Day Main Lifts Weight Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Rack Deadlift 10 Safety Bar Squat 12 Leg Press Calf Raise 10 Sets Reps RIR 10 Sets Reps RIR Volume Back Squat Deadlift Weight Sets Reps RIR Machine Squat 10 Hyperextensions 12 Donkey Calf Raise 15 Sets Reps RIR 15 Accessory Work Core Work Weight McGill Crunch Volume WEEK Day Main Lifts Weight Accessory Work Core Work Weight Bird Dogs Day Main Lifts Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Cable Row 12 Pullover Machine 12 Machine Tricep Pressdowns 10 Accessory Work Weight Volume Cambered Bar Curls 10 Day Accessory Work Weight Sets Reps RIR Front Squat 10 Stiff Legged Deadlift 10 Glute Bridge 10 Cluster Sets Banded Leg Extension 30,15,15 Single Leg Curl 30,15,15 Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Close Grip Bench Press 12 Push Press 12 Preacher Dumbbell Curls 15 Machine Tricep Pressdowns 15 Volume Blood Flow Restriction Weight Day Main Lifts Weight Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Dumbbell Romanian Deadlift 10 Belt Squat 12 Donkey Calf Raise 10 Sets Reps RIR 10 Sets Reps RIR Volume Back Squat Deadlift Accessory Work Core Work Weight McGill Crunch WEEK Day Main Lifts Weight Accessory Work Weight Sets Reps RIR Front Squat 10 Dumbbell Romanian Deadlift 12 Seated Calf Raise 15 Sets Reps RIR 15 Core Work Weight Bird Dogs Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Dumbbell Prone Row 12 Dumbbell Pullover 12 Machine Tricep Pressdowns 10 Dumbbell Curls 10 Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Machine Squat 10 Deadlift from Boxes 10 Banded Hip Thrust 10 Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Decline Barbell Press 12 Barbell Seated Military Press 12 Concentration Curls 15 Machine Tricep Pressdowns 15 Accessory Work Volume Day Main Lifts Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR 10 Accessory Work Trap Bar Deadlift Weight Volume Leg Press 12 Seated Calf Raise 10 Sets Reps RIR 10 Sets Reps RIR Volume Back Squat 4 Deadlift Weight Sets Reps RIR Hack Squat Hyperextensions 10 Leg Press Calf Raise 12 Sets Reps RIR 15 Core Work Weight Bird Dogs WEEK Day Main Lifts Weight Accessory Work Core Work Weight McGill Crunch Day Main Lifts Weight Sets Reps RIR Bench Press 4 Barbell Overhead Press 4 Weight Sets Reps RIR Cable Row 10 Cable Pullovers 10 Machine Tricep Pressdowns Preacher Curls Accessory Work Volume Day Accessory Work Sets Reps RIR Goblet Squat 10 Rack Deadlift 10 Machine Hip Thrust 10 Cluster Sets Sissy Squats 30,15,15 Seated Leg Curl 30,15,15 Blood Flow Restriction Weight Weight Day Main Lifts Weight Sets Reps RIR Barbell Row 4 Pull-Up 4 Weight Sets Reps RIR Decline Dumbbell Press 10 Machine Shoulder Press 10 Preacher Curls 12 Over Head Rope Cable Extensions 12 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Deadlift 4 Back Squat Weight Sets Reps RIR Stiff Legged Deadlift Front Squat 10 Standing Calf Raise Sets Reps RIR 10 Sets Reps RIR Volume Back Squat 4 Deadlift Weight Sets Reps RIR Goblet Squat Deadlift from Boxes 10 Seated Calf Raise 12 Sets Reps RIR 15 Accessory Work Core Work Weight McGill Crunch Volume WEEK 10 Day Main Lifts Weight Accessory Work Core Work Weight McGill Crunch Day Main Lifts Sets Reps RIR Bench Press 4 Barbell Overhead Press 4 Weight Sets Reps Accessory Work Weight Volume RIR Cable Row 10 Close Grip Lat Pulldowns 10 Machine Tricep Pressdowns Preacher Dumbbell Curls Day Accessory Work Weight Sets Reps RIR Machine Squat 10 Romanian Deadlift 10 Frog Pump 10 Cluster Sets Banded Leg Extension 30,15,15 Single Leg Curl 30,15,15 Blood Flow Restriction Weight Day Main Lifts Weight Sets Reps RIR Barbell Row 4 Pull-Up 4 Weight Sets Reps RIR Close Grip Bench Press 10 Machine Shoulder Press 10 Preacher Dumbbell Curls 12 Machine Tricep Pressdowns 12 Accessory Work Volume Day Main Lifts Sets Reps RIR Deadlift 4 Back Squat Weight Sets Reps RIR Hyperextensions Goblet Squat 10 Donkey Calf Raise Sets Reps RIR 10 Accessory Work Core Work Deadbugs WEEK 11 Weight Weight Volume Day Main Lifts Weight Sets Reps RIR Back Squat Deadlift Weight Sets Reps RIR Front Squat Stiff Legged Deadlift 10 Leg Press Calf Raise 12 Sets Reps RIR 15 Accessory Work Core Work Weight McGill Crunch Volume Day Main Lifts Weight Sets Reps RIR Bench Press Barbell Overhead Press Weight Sets Reps RIR Machine Row 10 Chin-Up 10 Dumbbell Kickbacks Preacher Curls Accessory Work Volume Day Accessory Work Weight Sets Reps RIR Belt Squat 10 Stiff Legged Deadlift 10 Barbell Hip Thrust 10 Banded Leg Extension 15 Reverse Hyperextensions 15 Day Main Lifts Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Incline Barbell Press 10 Machine Shoulder Press 10 Preacher Curls 12 Dumbbell Kickbacks 12 Accessory Work Weight Volume Day Main Lifts Sets Reps RIR Deadlift Back Squat Weight Sets Reps RIR Hyperextensions Leg Press 10 Standing Calf Raise Sets Reps RIR 10 Accessory Work Core Work Weight Weight Pallof Press Volume WEEK 12 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 Sets Reps RIR Sissy Squats 10 Incline Dumbbell Fly 10 Single Leg Curl 10 Accessory Work Weight Day Rep Testing Sets Reps Barbell Overhead Press 1 Barbell Row Pull-Up Sets Reps RIR Cable Lateral Raises 10 Prone Row 10 Neutral Grip Pull-Up 10 Accessory Work 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