Built-in training plan
Dr. Layne Norton's five-day approach combines strength-focused power work with higher-rep hypertrophy sessions. How to use: 1. Days 1-2: Power days (heavy, low reps) 2. Day 3: Rest 3. Days 4-6: Hypertrophy days (moderate weight, high reps) 4. Day 7: Rest Power days: - Heavy compound lifts: 3-5 reps - Rest 3-5 minutes between sets - Focus on strength gains Hypertrophy days: - Speed work: 6x3 @ 70% (explosive) - Volume work: 3-4 sets of 8-15 reps - Rest 1-2 minutes between sets Progression: - Power lifts: Add weight when you hit top of rep range - Hypertrophy: Increase weight when you complete all reps with good form Rest: This is an advanced program. Ensure adequate recovery. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 5. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 5
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Dr. Layne Norton's five-day approach combines strength-focused power work with higher-rep hypertrophy sessions. How to use: 1. Days 1-2: Power days (heavy, low reps) 2. Day 3: Rest 3. Days 4-6: Hypertrophy days (moderate weight, high reps) 4. Day 7: Rest Power days: - Heavy compound lifts: 3-5 reps - Rest 3-5 minutes between sets - Focus on strength gains Hypertrophy days: - Speed work: 6x3 @ 70% (explosive) - Volume work: 3-4 sets of 8-15 reps - Rest 1-2 minutes between sets Progression: - Power lifts: Add weight when you hit top of rep range - Hypertrophy: Increase weight when you complete all reps with good form Rest: This is an advanced program. Ensure adequate recovery.
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Back
Power - 3x3-5. Rest 3-5 min.
Back
2x6-10. Add weight if bodyweight is easy.
Back
2x6-10.
Chest
Power - 3x3-5. Rest 3-5 min.
Chest
2x6-10. Add weight if bodyweight is easy.
Shoulders
3x6-10.
Arms
3x6-10.
Arms
3x6-10.
Legs
Power - 3x3-5. Rest 3-5 min.
Legs
2x6-10.
Legs
2x6-10.
Legs
3x5-8.
Legs
2x6-10.
Legs
3x6-10.
Legs
2x6-10.
Back
Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.
Back
3x8-12.
Back
3x8-12.
Back
2x12-15.
Shoulders
3x8-12.
Shoulders
2x12-15.
Shoulders
3x12-20.
Legs
Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.
Legs
3x8-12.
Legs
2x12-15.
Legs
3x15-20.
Legs
3x8-12.
Legs
2x12-15.
Legs
2x15-20.
Legs
4x10-15.
Chest
Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.
Chest
3x8-12.
Chest
3x12-15.
Arms
3x8-12.
Arms
2x12-15.
Arms
2x15-20.
Arms
3x8-12.
Arms
2x12-15.
Arms
2x15-20.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this plan leaves the decision to you.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]