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During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent Over Barbell Row | 3 sets | 3 - 5 reps | 60s | |
2. Weighted Pullup![]() | 2 sets | 6 - 10 reps | 60s | |
3. Rack Chin | 2 sets | 6 - 10 reps | 60s | |
4. Dumbbell Bench Press![]() | 3 sets | 3 - 5 reps | 60s | |
5. Weighted Chest Dip | 2 sets | 6 - 10 reps | 60s | |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 6 - 10 reps | 60s | |
7. EZ-Bar Curl![]() | 3 sets | 6 - 10 reps | 60s | |
8. EZ-Bar Skullcrusher![]() | 3 sets | 6 - 10 reps | 60s |
During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements (only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout). Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. Move the heavy ass weight at all costs! A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and squat will involve significant hamstring recruitment), calves, shoulders, and arms.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 3 - 5 reps | 60s | |
2. Barbell Hack Squat | 2 sets | 6 - 10 reps | 60s | |
3. Leg Extensions | 2 sets | 6 - 10 reps | 60s | |
4. Stiff-Legged Barbell Deadlift | 3 sets | 5 - 8 reps | 60s | |
5. Glute-Ham Raise (hands behind neck)![]() | 2 sets | 6 - 10 reps | 60s | |
6. Standing Calf Raises | 3 sets | 6 - 10 reps | 60s | |
7. Seated Calf Raise Machine![]() | 2 sets | 6 - 10 reps | 60s |
On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pendlay Row | 6 sets | 3 reps | 60s | 6 sets of 3 reps with 65-70% of normal 3-5 rep max |
2. Rack Chin | 3 sets | 8 - 12 reps | 60s | |
3. Cable Row to Neck![]() | 3 sets | 8 - 12 reps | 60s | Seated cable row |
4. Incline Bench Two Arm Dumbbell Row - Pronated Grip![]() | 2 sets | 12 - 15 reps | 60s | Dumbbell rows or shrugs bracing upper body against an incline bench |
5. Lever Close Grip Pulldown (plate-loaded) | 2 sets | 15 - 20 reps | 60s | |
6. Seated Dumbbell Shoulder Press![]() | 3 sets | 8 - 12 reps | 60s | |
7. Upright Barbell Row![]() | 2 sets | 12 - 15 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12 - 20 reps | 60s | Side lateral raises with dumbbells |
On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 3 reps | 60s | 6 sets of 3 reps with 65-70% of normal 3-5 rep max |
2. Barbell Hack Squat | 3 sets | 8 - 12 reps | 60s | |
3. 45 Degree Leg Press | 2 sets | 12 - 15 reps | 60s | |
4. Leg Extensions | 3 sets | 15 - 20 reps | 60s | |
5. Romanian Deadlift | 3 sets | 8 - 12 reps | 60s | |
6. Lying Leg Curls | 2 sets | 12 - 15 reps | 60s | |
7. Seated Leg Curl | 2 sets | 15 - 20 reps | 60s | |
8. Donkey Calf Raise![]() | 4 sets | 10 - 15 reps | 60s | |
9. Seated Calf Raise Machine![]() | 3 sets | 15 - 20 reps | 60s |
On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week. Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy! Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. To elaborate on this point, you can apply the same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the point you want your body to be explosive. If you have access to chains or bands they can be VERY helpful in building your explosiveness. If you choose to use them however you may want to lower the weight you are using to compensate for the increased loading at the top end of the movement.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Bench Press![]() | 6 sets | 3 reps | 60s | 6 sets of 3 reps with 65-70% of normal 3-5 rep max |
2. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
3. Hammer Strength Bench Press![]() | 3 sets | 12 - 15 reps | 60s | |
4. Incline Cable Flye![]() | 2 sets | 15 - 20 reps | 60s | |
5. EZ-Bar Preacher Curl![]() | 3 sets | 8 - 12 reps | 60s | |
6. One-Arm Dumbbell Concentration Curl | 2 sets | 12 - 15 reps | 60s | |
7. Spider Curl | 2 sets | 15 - 20 reps | 60s | Spider curls bracing upper body against an incline bench |
8. Seated EZ Bar French Press | 3 sets | 8 - 12 reps | 60s | |
9. Low Cable Seated Overhead Triceps Extension![]() | 2 sets | 12 - 15 reps | 60s | Cable pressdowns with rope attachment |
10. Cable Tricep Kickback![]() | 2 sets | 15 - 20 reps | 60s |
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