Import-ready template

PHAT

Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume. Review the full schedule, then run the template inside IronFlow.

Days / week
5
Weeks
1
Level
Intermediate
Focus
Hypertrophy

Program at a glance

Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.

Max lifts
SquatBench PressDeadliftBarbell RowOverhead Press
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
5 training days each week
Weeks
1 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Upper Power

8 exercises
Barbell Row
3 x 3-5

Power - 3x3-5. Rest 3-5 min.

Weighted Pull-ups
2 x 6-10

2x6-10. Add weight if bodyweight is easy.

Chin-ups
2 x 6-10

2x6-10.

Bench Press
3 x 3-5

Power - 3x3-5. Rest 3-5 min.

Weighted Dips
2 x 6-10

2x6-10. Add weight if bodyweight is easy.

Dumbbell Shoulder Press
3 x 6-10

3x6-10.

Barbell Curl
3 x 6-10

3x6-10.

Skull Crushers
3 x 6-10

3x6-10.

Day 2

Lower Power

7 exercises
Squat
3 x 3-5

Power - 3x3-5. Rest 3-5 min.

Hack Squat
2 x 6-10

2x6-10.

Leg Extension
2 x 6-10

2x6-10.

Stiff Leg Deadlift
3 x 5-8

3x5-8.

Lying Leg Curl
2 x 6-10

2x6-10.

Standing Calf Raise
3 x 6-10

3x6-10.

Seated Calf Raise
2 x 6-10

2x6-10.

Day 3

Back & Shoulders Hypertrophy

7 exercises
Barbell Row
6 x 70% x 3

Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.

Lat Pulldown
3 x 8-12

3x8-12.

Seated Cable Row
3 x 8-12

3x8-12.

Dumbbell Row
2 x 12-15

2x12-15.

Dumbbell Shoulder Press
3 x 8-12

3x8-12.

Upright Row
2 x 12-15

2x12-15.

Lateral Raise
3 x 12-20

3x12-20.

Day 4

Lower Hypertrophy

8 exercises
Squat
6 x 70% x 3

Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.

Hack Squat
3 x 8-12

3x8-12.

Leg Press
2 x 12-15

2x12-15.

Leg Extension
3 x 15-20

3x15-20.

Romanian Deadlift
3 x 8-12

3x8-12.

Lying Leg Curl
2 x 12-15

2x12-15.

Seated Leg Curl
2 x 15-20

2x15-20.

Standing Calf Raise
4 x 10-15

4x10-15.

Day 5

Chest & Arms Hypertrophy

9 exercises
Bench Press
6 x 70% x 3

Speed work - 6x3 @ 70%. Explosive reps, 90 sec rest.

Incline Dumbbell Press
3 x 8-12

3x8-12.

Cable Fly
3 x 12-15

3x12-15.

Preacher Curl
3 x 8-12

3x8-12.

Concentration Curl
2 x 12-15

2x12-15.

Spider Curl
2 x 15-20

2x15-20.

Tricep Pushdown
3 x 8-12

3x8-12.

Overhead Cable Extension
2 x 12-15

2x12-15.

Dumbbell Kickback
2 x 15-20

2x15-20.

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