T Nation

Layne Norton's Outline BULK

Thanks to layne norton and warbird00 i’m going to be doing a strength and hypertrophy program.

Background:

I’m 18, 5’10, 172 pounds. The name is Logan. I’m a senior and i used to be fat. Went from 185-144 last year and then bulked with 5x5 from 144 to 170.

Here’s the program:

  1. Power Upper (Coupounds, low reps, heavy weight)
  2. Power Lower (Coupounds, low reps, heavy weight)
  3. Hypertrophy Chest/Arms (Higher reps, more sets)
  4. Hypertrophy Shoulders/Back (Higher reps, more sets)
  5. Hypertrophy Legs (Higher reps, more sets)
    (I have my rest days between 2. and 3. and then after 5. before 1.)

Sunday: Upper Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs
( accessory lift for whatever feels the least hit )

Monday: Lower Power
-Squat (ATG) 10x3
-Straight Leg Deadlift 5x5
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Ez-curls 3x8-12 supersetted with
-Dips 3x8-12

Thursday: Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Lat Pull Down (Wide Grip) 2x8-12 super setted with
-DB Shrugs 2x10-15
-Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
-DB Upright Row 2x10-15
-T Bar Row 2x8-12 (Usually to tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Front Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 supper setted with
-Sitting Leg Curls 5x10-15 supper setted with
-Sitting Calf Raise 4x8-12

Saturday: Off

The Diet:
“clean” as they call it. 2 cheat meals a week, i could calories of everything that enters my mouth, starting out to shoot for 3.1k calories a day, but i’ll move up by the results and my soreness. NO junk food, soda ( never drank regular pop anyways ), or candy.

Thanks a lot, this is my first journal, so i will be very active. ( also doing one on bodybuilding.com )

Day 1, October 25th, 2009 ( me and my girlfriends 2 year 2 month )

Bench Press 5x5 135, 155, 175, 185, 205 ( 4 times )
Barbell Row 5x5 95, 105, 115, 125, 135
Military Press 5x5 75, 85, 95, 105, 115
Shrugs 5x5 135, 155, 175, 185, 205
Flyes ( accessory ) 3x8 25’s, 25’s, 25’s

Day 2, October 26th 2009!

Squat 10x3 135, 155, 175, 190, 190 , 190, 190, 190, 190, 190
SLDL 5x5 135, 135, 135, 135, 135 ( next week switching to regular deadlift)
Standing Calf raises 8x6 360, 420, 420, 420, 420, 420, 420, 420.

Very good day, swithing next week SLDL to DL and going up on weight every week on everything else. Ate wonderful too.

Today’s my off day, going to try to get a few naps in today, got around 9 hours of sleep last night.

Recovery=Everything. =]

Wednesday October 28th, 2009: Chest/Arms Hypertrophy
DB Incline Bench 3x8-12 50, 50, 50
Barbell CG Bench 3x8-12 135 145 145
DB Bench 2x8-12 70, 60
Preacher Curls ss w/ (French Press) 3x8-12 55 (35), 55 (40), 55 (40)
Pressdowns ss w/ ( DB Hammer curls) 3x8-12 120 ( 30’s ), 120 (30’s) 120 (30’s)
Incline Flyes 3x8-12 40, 40, 40
Dips/EZ-Curls 3x8-12 BW(55), BW (55), BW (55)

Used to doing 3x8 dips with about 35lbs on me. Was too tired by this time to do it with that weight, so i’ll probably start going up 5lbs every week on dips to get back up there even after adding weight to other things gradually, over all great workout though. only got a little under 7 hours of sleep, but that was my own fault.