I was really interested in the style of training that natural pro Layne Norton has used. He trained 5 times per week. The 1st 2 days were a heavy upper and a heavy lower followed by a rest day. The next 3 days were a body part split using higher rep range and different exercises. Day 7 was off then the rotation repeated. He also used what was IMO very high volume and
for Layne that worked well.
I wanted to train in a similar style to this as I liked the idea but, I know that training 5 days per week is too much for me. So I came up with a similar template but spread it over 9 or 10 days instead of the calender week giving me more rest and recovery. Below is how I set it up, nothing's set in stone and I change exercises often but you'll get the gist.
Im not asking for a critique, I
personaly got good results from this although any comments are welcome. I'm putting it out there as it may interest or give others ideas
This is how I set it up
Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10
Day 1 - Heavy Upper
Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5
Day 3 - Heavy Lower
Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6
Days 5-8 All exercises are 2-3 sets of 8-15 reps.
Day 5 - Chest, Shoulders, Triceps
Incline Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation
Day 6 - Back, Biceps
Close Grip Chins
Rows
Wide Grip Chins
Shrugs
Curls
Day 8 - Legs
Squat Variant
GHR
Leg Press
Ham Curl
Calf Work
This worked well
for me, you may hate it lol, just thought I'd share
Linear Mode
