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).
hh Started: 07/09/2019 Eduardo Berticelli Bodybuilder Upper Body Focus 1-Rep Maxes Week Week 12 Bench Press 100 - Seated Dumbbell Press 100 - Deadlift 100 - Back Squat 100 - Barbell Row 100 - WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Machine Row 15 Wide Grip Lat Pulldowns 15 Cambered Bar Skull Crushers 10 Dumbbell Curls 10 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Hack Squat 12 Stiff Legged Deadlift 15 Prone Leg Curl 15 Seated Calf Raise 15 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight McGill Crunch Volume Day Main Lifts Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps Accessory Work Weight Volume RIR Incline Barbell Press 15 Arnold Press 15 Cambered Bar Curls 15 Over Head Rope Cable Extensions 15 Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Romanian Deadlift 12 Front Squat 15 Banded Leg Extension 15 Standing Calf Raise 12 Sets Reps RIR 12 Deadlift Accessory Work Core Work Weight McGill Crunch Volume Day Accessory Work Weight Sets Reps RIR Incline Cable Fly 12 Barbell Row 12 Bent Over Dumbbell Laterals 12 Chin-Up 12 Cluster Sets Concentration Curls 30,15,15 Dumbbell Skull Crushers 30,15,15 Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Braced T-Bar Rows 15 Pullover Machine 15 Machine Tricep Pressdowns 10 Preacher Curls 10 Blood Flow Restriction Weight WEEK Day Main Lifts Accessory Work Weight Volume Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Machine Squat 12 Rack Deadlift 15 Reverse Hyperextensions 15 Leg Press Calf Raise 15 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight McGill Crunch Volume Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Incline Barbell Press 15 Push Jerk 15 Cambered Bar Curls 15 Over Head Rope Cable Extensions 15 Accessory Work Volume Day Main Lifts Sets Reps RIR Weight Sets Reps RIR Trap Bar Deadlift 12 Leg Press 15 Banded Leg Extension 15 Seated Calf Raise 12 Sets Reps RIR 12 Deadlift Accessory Work Core Work Weight Weight Pallof Press Volume Day Accessory Work Sets Reps RIR Flat Cable Fly 12 Cable Row 12 Front Lateral Raises 12 Neutral Grip Pull-Up 12 Cluster Sets Blood Flow Restriction Weight Weight Machine Curls 30,15,15 Cambered Bar Skull Crushers 30,15,15 Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Braced T-Bar Rows 15 Cable Pullovers 15 Cambered Bar Skull Crushers 10 Concentration Curls 10 WEEK Day Main Lifts Weight Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Front Squat 12 Rack Deadlift 15 Reverse Hyperextensions 15 Leg Press Calf Raise 15 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight Bird Dogs Volume Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Close Grip Bench Press 15 Arnold Press 15 Preacher Dumbbell Curls 15 Over Head Rope Cable Extensions 15 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Volume Weight Sets Reps RIR Romanian Deadlift 12 Front Squat 15 Banded Leg Extension 15 Leg Press Calf Raise 12 Sets Reps RIR 12 Deadlift Accessory Work Core Work Weight Pallof Press Day Accessory Work Weight Sets Reps RIR Decline Dumbbell Fly 12 T-Bar Rows 12 Reverse Pec Deck Real Laterals 12 Supinated Grip Pull-Up 12 Cluster Sets Concentration Curls 30,15,15 Machine Tricep Pressdowns 30,15,15 Blood Flow Restriction Weight WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Pendlay Row 15 Pull-Up 15 Single Arm Cable Pressdowns 10 Preacher Dumbbell Curls 10 Accessory Work Volume Day Main Lifts Sets Reps RIR Weight Sets Reps RIR Belt Squat 12 Hyperextensions 15 Dumbbell Leg Curl 15 Leg Press Calf Raise 15 Back Squat Accessory Work Weight Volume Core Work Weight Deadbugs Sets Reps RIR 15 Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Decline Machine Press 15 Push Jerk 15 Machine Preacher Curls 15 Rope Pressdowns 15 Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Deadlift from Boxes 12 Safety Bar Squat 15 Sissy Squats 15 Donkey Calf Raise 12 Sets Reps RIR 12 Deadlift Accessory Work Core Work Weight Bird Dogs Volume Day Accessory Work Weight Sets Reps RIR Incline Dumbbell Fly 12 Prone Row 12 Reverse Pec Deck Real Laterals 12 Cable Pullovers 12 WEEK Day Main Lifts Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps Accessory Work Weight Volume RIR T-Bar Rows 12 Chin-Up 12 Single Arm Cable Pressdowns Cambered Bar Curls Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Belt Squat 10 Romanian Deadlift 12 Dumbbell Leg Curl 12 Leg Press Calf Raise 12 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight Bird Dogs Volume Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Flat Machine Press 12 Smith Machine Shoulder Press 12 Cambered Bar Curls 12 Over Head Rope Cable Extensions 12 Accessory Work Volume Day Main Lifts Sets Reps RIR Weight Sets Reps RIR Deadlift from Boxes 10 Goblet Squat 12 Sissy Squats 12 Leg Press Calf Raise Sets Reps RIR 10 Deadlift Accessory Work Core Work Weight Weight McGill Crunch Volume Day Accessory Work Weight Sets Reps RIR Decline Cable Fly 10 T-Bar Rows 10 Front Lateral Raises 10 Pullover Machine 10 Cluster Sets Cambered Bar Curls 30,15,15 Dumbbell Kickbacks 30,15,15 Blood Flow Restriction Weight WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Pendlay Row 12 Close Grip Lat Pulldowns 12 Dumbbell Kickbacks Machine Curls Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Safety Bar Squat 10 Deadlift from Boxes 12 Reverse Hyperextensions 12 Standing Calf Raise 12 Sets Reps RIR 15 Volume Back Squat Accessory Work Core Work Weight Bird Dogs Volume Day Main Lifts Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Dumbbell Floor Press 12 Arnold Press 12 Dumbbell Curls 12 Accessory Work Weight Cable Kickbacks 12 Sets Reps RIR Volume Weight Sets Reps RIR Deadlift from Boxes 10 Leg Press 12 Banded Leg Extension 12 Seated Calf Raise Sets Reps RIR 10 Day Main Lifts Weight Deadlift Accessory Work Core Work Weight McGill Crunch Day Accessory Work Weight Sets Reps RIR Decline Dumbbell Fly 10 Cable Row 10 Reverse Pec Deck Real Laterals 10 Neutral Grip Pull-Up 10 Cluster Sets Preacher Dumbbell Curls 30,15,15 Cambered Bar Skull Crushers 30,15,15 Blood Flow Restriction Weight WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Cable Row 12 Wide Grip Lat Pulldowns 12 Cable Kickbacks Machine Preacher Curls Accessory Work Volume Day Main Lifts Back Squat Weight Sets Reps RIR Volume Accessory Work Weight Sets Reps RIR Machine Squat 10 Deadlift from Boxes 12 Single Leg Curl 12 Leg Press Calf Raise 12 Sets Reps RIR 15 Core Work Weight Deadbugs Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Decline Dumbbell Press 12 Seated Dumbbell Press 12 Dumbbell Curls 12 Cambered Bar Skull Crushers 12 Accessory Work Volume Day Main Lifts Sets Reps RIR Weight Sets Reps RIR Hyperextensions 10 Front Squat 12 Machine Leg Extension 12 Standing Calf Raise Sets Reps RIR 10 Deadlift Accessory Work Core Work Weight Weight Deadbugs Volume Day Accessory Work Sets Reps RIR Incline Cable Fly 10 Prone Row 10 Front Lateral Raises 10 Dumbbell Pullover 10 Cluster Sets Preacher Dumbbell Curls 30,15,15 V-Bar Cable Pressdowns 30,15,15 Blood Flow Restriction Weight Weight WEEK Day Main Lifts Weight Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Barbell Row 12 Chin-Up 12 Dumbbell Kickbacks Preacher Curls Sets Reps RIR Weight Sets Reps RIR Machine Squat 10 Dumbbell Romanian Deadlift 12 Dumbbell Leg Curl 12 Standing Calf Raise 12 Sets Reps RIR 15 Volume Accessory Work Volume Day Main Lifts Weight Back Squat Accessory Work Core Work Weight Bird Dogs Volume Day Main Lifts Weight Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Decline Barbell Press 12 Push Jerk 12 Preacher Dumbbell Curls 12 Dumbbell Kickbacks 12 Accessory Work Day Main Lifts Sets Reps RIR Weight Sets Reps RIR Rack Deadlift 10 Goblet Squat 12 Deadlift Accessory Work Weight Volume Machine Leg Extension 12 Seated Calf Raise Sets Reps RIR 10 Core Work Weight Bird Dogs Day Accessory Work Weight Sets Reps RIR Pec Deck Machine 10 T-Bar Rows 10 Machine Laterals 10 Chin-Up 10 WEEK Day Main Lifts Weight Sets Reps RIR Bench Press 4 Seated Dumbbell Press 4 Weight Sets Reps RIR Cable Row 10 Dumbbell Pullover 10 Machine Tricep Pressdowns Preacher Dumbbell Curls Accessory Work Volume Day Main Lifts Weight Sets Reps RIR 4 Weight Sets Reps RIR Belt Squat Stiff Legged Deadlift 10 Prone Leg Curl 10 Donkey Calf Raise 12 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight McGill Crunch Volume Day Main Lifts Barbell Row Weight Sets Reps RIR 4 Volume Pull-Up 4 Weight Sets Reps RIR Dumbbell Floor Press 10 Barbell Standing Military Press 10 Preacher Dumbbell Curls 10 Dumbbell Kickbacks 10 Accessory Work Day Main Lifts Weight Sets Reps RIR 4 Weight Sets Reps RIR Deadlift from Boxes Front Squat 10 Banded Leg Extension 10 Donkey Calf Raise Sets Reps RIR 10 Deadlift Accessory Work Core Work Weight Deadbugs Volume Day Accessory Work Weight Sets Reps RIR Flat Cable Fly Pendlay Row Front Lateral Raises Pull-Up Cluster Sets Cambered Bar Curls 30,15,15 Rope Pressdowns 30,15,15 Blood Flow Restriction Weight WEEK 10 Day Main Lifts Sets Reps RIR Bench Press 4 Seated Dumbbell Press 4 Weight Sets Reps RIR Cable Row 10 Pullover Machine 10 V-Bar Cable Pressdowns Concentration Curls Accessory Work Weight Volume Day Main Lifts Weight Sets Reps RIR 4 Weight Sets Reps RIR Leg Press Romanian Deadlift 10 Prone Leg Curl 10 Standing Calf Raise 12 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight Pallof Press Volume Day Main Lifts Weight Sets Reps RIR Barbell Row 4 Pull-Up 4 Weight Sets Reps RIR Incline Dumbbell Press 10 Smith Machine Shoulder Press 10 Cambered Bar Curls 10 Over Head Rope Cable Extensions 10 Accessory Work Volume Day Main Lifts Sets Reps RIR 4 Weight Sets Reps RIR Dumbbell Romanian Deadlift Front Squat 10 Machine Leg Extension 10 Seated Calf Raise Sets Reps RIR 10 Deadlift Accessory Work Core Work Weight Weight Deadbugs Volume Day Accessory Work Weight Sets Reps RIR Flat Cable Fly T-Bar Rows Lateral Raises Neutral Grip Pull-Up Blood Flow Restriction Weight Cluster Sets Concentration Curls 30,15,15 Over Head Rope Cable Extensions 30,15,15 WEEK 11 Day Main Lifts Weight Sets Reps RIR Bench Press Seated Dumbbell Press Weight Sets Reps RIR Barbell Row 10 Pull-Up 10 Cambered Bar Skull Crushers Machine Curls Accessory Work Volume Day Main Lifts Weight Sets Reps RIR Weight Sets Reps RIR Goblet Squat Hyperextensions 10 Glute Ham Raise 10 Seated Calf Raise 12 Sets Reps RIR 15 Back Squat Accessory Work Core Work Weight Bird Dogs Volume Day Main Lifts Sets Reps RIR Barbell Row Pull-Up Weight Sets Reps RIR Decline Dumbbell Press 10 Seated Dumbbell Press 10 Preacher Curls 10 Rope Pressdowns 10 Accessory Work Weight Volume Day Main Lifts Sets Reps RIR Weight Sets Reps RIR Dumbbell Romanian Deadlift Machine Squat 10 Sissy Squats 10 Donkey Calf Raise Sets Reps RIR 10 Deadlift Accessory Work Core Work Weight Weight McGill Crunch Volume Day Accessory Work Weight Sets Reps RIR Incline Dumbbell Fly Pendlay Row Upright Rows Wide Grip Lat Pulldowns 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 Bench Press 1 Back Squat 1 Barbell Row Sets Reps RIR Decline Cable Fly 10 Machine Leg Extension 10 Dumbbell Prone Row 10 Accessory Work Weight Day Rep Testing Sets Reps Deadlift 1 Pull-Up Sets Reps Accessory Work Weight Weight RIR Hyperextensions 10 Machine Pulldown 10 Preacher Dumbbell Curls 10 V-Bar Cable Pressdowns 10 Sets Reps RIR 15 Core Work McGill Crunch 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