Layne Norton Phat Workout Log
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1– Workout & Diet Plans
Layne Norton PHAT Workout Log
Day 1 – Upper Body
(Strength)
Set 1
Set 2
Set 3
Set 4
X
Bent Over Rows (3 x 3-5)
Pull Ups (4 x 6-10)
X
Flat Dumbbell Presses (3 x 3-5)
X
X
Dips (2 x 6-10)
X
Dumbbell Shoulder Presses (3 x 6-10)
X
Cambered Bar Bicep Curls (3 x 6-10)
X
Skull Crushers (3 x 6-10)
Day 2 – Lower Body
(Strength)
Set 1
Set 2
Set 3
Set 4
X
Squats (3 x 3-5)
X
X
Leg Presses (2 x 6-10)
X
X
Leg Extensions (2 x 6-10)
X
Stiff-Legged Dead Lifts (3 x 5-8)
X
X
Lying Leg Curls (2 x 6-10)
X
Standing Calf Raises (3 x 6-10)
X
X
Seated Calf Raises (2 x 6-10)
Day 3 – Back & Shoulders
Set 1
Set 2
Set 3
Set 4
(Hypertrophy)
Bent Over Rows (4 x 8-12)
X
Pull Ups (3 x 8 -12)
X
Seated Cable Rows (3 x 8 -12)
X
X
Shrugs (2 x 12-15)
X
X
Close-Grip Pull Downs (2 x 15-20)
X
Seated Dumbbell Presses (3 x 8 -12)
X
X
Upright Rows (2 x 12-15)
X
X
Side Lateral Raises (2 x 12-20)
Day 4 – Lower Body
(Hypertrophy)
Set 1
Set 2
Set 3
Set 4
Squats (4 x 8-12)
X
Lunges (3 x 8 -12)
X
X
Leg Presses (2 x 12-15)
X
Leg Extensions (3 x 15-20)
X
Stiff-Legged Dead Lifts (3 x 8-12)
X
X
Lying Leg Curls (2 x 12-15)
X
X
Seated Leg Curls (2 x 15-20)
Standing Calf Raises (4 x 10-15)
X
Seated Calf Raises (3 x 15-20)
Day 5 – Chest & Arms
(Hypertrophy)
Set 1
Set 2
Set 3
Set 4
Flat Dumbbell Presses (4 x 8-12)
X
Incline Dumbbell Presses (3 x 8-12)
X
Hammer Strength Chest Presses (3 x 12-15)
X
X
Incline Cable Flyes (2 x 15-20)
X
Cambered Bar Preacher Curls (3 x 8-12)
X
X
Dumbbell Concentration Curls (2 x 12-15)
X
X
Spider Curls (2 x 15-20)
Seated Triceps Extension with Cambered
X
Bar (3 x 8-12)
X
X
Cable Press Downs with Rope (2 x 12-15)
X
X
Cable Kickbacks (2 x 15-20)
Notes:
I recommend taking a day off every 2-3 days, not following this plan for 5 consecutive days.
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