Workout via Anabolic Bodies Website – Layne Norton PHAT – Gabriello Ianniruberto – you can find the most updated verson and full breakdown in this link HERE–
Ok guys below is the strength training program I have been “personally” testing since mid-July with great results. Please note this is for informational purposes only – I am not recommending it to you guys I just wanted to give you an idea of how I strength train for myself and my personal goals at the moment. Any questions as always just ask.
Please review and always practice proper mobility / warm-up routine prior to kicking off.
Day 1: Upper Body Power Day
- Pulling Power Movement: Bent over Rows
3 sets of 3-5 reps - Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps - Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps - Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps - Assistance pressing movement: Weighted dips
2 sets of 6-10 reps - Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps - Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps - Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
- Pressing Power Movement: Squats
3 sets of 3-5 reps - Assistance pressing movement: Hack Squats
2 sets of 6-10 reps - Assistance extension movement: Leg extensions
2 sets of 6-10 reps - Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps - Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps - Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps - Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
- Pulling Power Exercise speed work: Bent over Rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps - Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps - Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps - Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps - Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps - Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps - Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
- Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps - Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps - Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps - Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps - Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps - Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps - Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps - Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
- Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max - Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps - Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps - Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps - Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps - Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps - Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps - Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps - Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps - Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps