My Workout Split

Just so you all have an idea of what my workouts look like. I follow a similar split to Dr. Layne Norton's P.H.A.T (Power, Hypertrophy, Adaptive, Training) workout, with a little of it tailored similar to a LEG, PUSH, PULL Split.

I workout five days a week. Here is what it looks like: Legs, Push, Pull, Rest, Lower Body, Upper Body, Rest.

Monday: Leg (hypertrophy day)

• Barbell Back Squat: 3 to 4 sets of 10 reps @ 275-295 lbs
• Stiffed leg Deadlifts: 3 sets of 10-12 reps @ 135-155 lbs
• Leg extension: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult
• Seated Leg Curl or Lying Leg Curl: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult
• Standing calf raises: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult
• Seated Calf raises: 3 sets of 10 reps @ a desired weight where the tenth rep should be difficult

Tuesday: Push (hypertrophy day)

•  Flat Barbell Bench Press: 3-4 sets of 10 @ 245-265 lbs
• Standing Barbell Strict Shoulder Overhead Press: 3-4 sets of 10 @ 120-140 lbs
• Incline Dumbbell Press: 3 sets of 10 @ 85-100 lbs
• Neutral Grip Flat Bench Dumbbell Press: 3 sets of 10 @ 85-100 lbs
• Lateral Shld raises: 3 sets of 10 @ 35-45 lbs
• Single arm dumbbell skull crushers: 3 sets of 10 @ 35 lbs
• Standing Rope Triceps Ext: 3 sets of 10 @ 140 pounds

 Wednesday: Pull (hypertrophy day)

• Conventional Style Deadlifts: 3-4 sets of 10 @ 315 - 345 lbs
• Power Barbell Pendlay Rows: 3 sets of 10 @ 155-180 lbs
• Weighted Pull ups: 3 sets of 10 with 25 pounds on weighted belt
•  Single arm Bent over dumbbell row: 3 sets of 10 @ 100 pounds
• Seated Row: 3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Lat pull downs: 3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Rope Face Pulls:  3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Standing alternating Bicep Curls: 3 sets of 10 @ a desired weight where the tenth rep should be difficult
• Single arm concentration curls: 3 sets of 10 @ a desired weight where the tenth rep should be difficult

Thursday: REST

Friday: Lower body (Power Day)

• Barbell Back Squat: 4 to 5 sets of 5 @ 315-330 lbs
• Leg extension: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Seated Leg Curl: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Lying Leg Curl: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Standing calf raises: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult
• Seated Calf raises: 4 sets of 5-8 reps @ a desired weight where the last rep should be difficult

Saturday: Upper body (Power Day)

• Sumo Style Deadlifts: 4 to 5 sets of 5 @ 365 lbs
• Barbell Flat Bench Press: 4 to 5 sets of 5 @ 285 lbs
• Standing Barbell Strict Shoulder Overhead Press: 4 to 5 sets of 5 @ 155 lbs
• Weighted Pull Ups: 4 to 5 sets of 5-8 reps with 65 pounds on the belt
• Weighted Dips: 4 to 5 sets of 5-8 reps with 90-100 pounds on belt
• One exercise or Bicep, Tricep, Lateral Shld raise, and a Rear delt movement!

Sunday: REST