Size & Strength Training Program
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 Rows3 sets of 3-5 reps
- Assistance Pulling movement: Weighted Pull ups2 sets of 6-10 reps
- Auxiliary Pulling movement: Rack chins2 sets of 6-10 reps
- Pressing Power Movement: Flat dumbbell presses3 sets of 3-5 reps
- Assistance pressing movement: Weighted dips2 sets of 6-10 reps
- Assistance pressing movement: Seated dumbbell shoulder presses3 sets of 6-10 reps
- Auxiliary curling movement: Cambered bar curls3 sets of 6-10 reps
- Auxiliary extension movement: Skull crushers3 sets of 6-10 reps
Day 2: Lower Body Power Day
- Pressing Power Movement: Squats3 sets of 3-5 reps
- Assistance pressing movement: Hack Squats2 sets of 6-10 reps
- Assistance extension movement: Leg extensions2 sets of 6-10 reps
- Assistance pulling movement: Stiff legged deadlifts3 sets of 5-8 reps
- Assistance pulling/curling movement: Glute ham raises or lying leg curls2 sets of 6-10 reps
- Auxiliary calf movement: Standing calf raise3 sets of 6-10 reps
- Auxiliary calf movement: Seated calf raise2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
- Pulling Power Exercise speed work: Bent over Rows6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Hypertrophy pulling movement: Rack chins3 sets of 8-12 reps
- Hypertrophy pulling movement: Seated cable row3 sets of 8-12 reps
- Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench2 sets of 12-15 reps
- Hypertrophy pulling movement: Close grip pulldowns2 sets of 15-20 reps
- Hypertrophy shoulder movement: Seated dumbbell presses3 sets of 8-12 reps
- Hypertrophy shoulder movement: Upright rows2 sets of 12-15 reps
- Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
- Lower Body Power Exercise speed work: Squats6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Hypertrophy pressing movement: Hack squats3 sets of 8-12 reps
- Hypertrophy pressing movement: Leg presses2 sets of 12-15 reps
- Hypertrophy extension movement: Leg extensions3 sets of 15-20 reps
- Hypertrophy pulling movement: Romanian deadlifts3 sets of 8-12 reps
- Hypertrophy curling movement: Lying leg curls2 sets of 12-15 reps
- Hypertrophy curling movement: Seated leg curls2 sets of 15-20 reps
- Hypertrophy calf movement: Donkey calf raises4 sets of 10-15 reps
- Hypertrophy calf movement: Seated calf raises3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
- Pressing Power Exercise speed work: Flat dumbbell presses6 sets of 3 reps with 65-70% of normal 3-5 rep max
- Hypertrophy pressing movement: Incline dumbbell presses3 sets of 8-12 reps
- Hypertrophy pressing movement: Hammer strength chest press3 sets of 12-15 reps
- Hypertrophy fly movement: Incline cable flyes2 sets of 15-20 reps
- Hypertrophy curling exercise: Cambered bar preacher curls3 sets of 8-12 reps
- Hypertrophy curling exercise: Dumbbell concentration curls2 sets of 12-15 reps
- Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench2 sets of 15-20 reps
- Hypertrophy extension exercise: Seated tricep extension with cambered bar3 sets of 8-12 reps
- Hypertrophy extension exercise: Cable pressdowns with rope attachment2 sets of 12-15 reps
- Hypertrophy extension exercise: Cable kickbacks2 sets of 15-20 reps