Layne Norton’s Workout

Sunday: Upper Power

-3×5 for all lifts (5×5 for Bulk, 3×5 for Cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power

-3×5 for all lifts
-Squat shoulders more than any other exercise
-Stiff Leg Deadlift
-6-8 sets of Seated Calf (6-10 reps)

Tues:

Off (light HIIT cardio)

Wednesday: Hypertrophy Chest/Arms

-DB Incline Bech 3×8-12
-Cable supinated press/fly 3×8-12
-DB Flat Bench 2×8-12
-Preacher Curls 3×8-12 super setted with
-Standing French Press 3×8-12
-Push Downs 3×8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3×8-12
-Machine Curl 3×8-12 supersetted with
-Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps

-Arnold Press 3×8-12 super setted with
-DB Front Raise 3×8-12
-DB One Arm Row 3×8-12 super setted with
-DB Arnold Press 3×8-12
-Lat Pull Down (Wide Grip) 2×8-12 super setted with
-DB Shrugs 2×10-15
-Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
-DB Upright Row 2×10-15
-T Bar Row 2×8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

(exercises on shoulder day will be changed to accomodate bad joints, volume may be lowered too)

Friday: Hypertrophy Legs/Calves

-Hack Squat 5×8-12
-Leg Press 4×8-12 super setted with
-Leg Extensions 5×10-15 supper setted with
-Sitting leg curls 5×10-15 supper setted with
-Donkey Calf 5×15-20

Saturday:

Off (light HIIT cardio)