Hey guys. Er der ikke en venlig sjæl der kan poste en vurdering af Layne Norton's rutine-program.
Jeg har fundet et program, men synes ikke rigtig jeg får ramt muskelgrupperne ordenligt i løbet af ugen. Kørte 2 splits før.
Mandag - Bryst, skulder, og triceps.
Tirsdag - Ryg, biceps og ben.
Onsdag, pause.
Repeat.

PHAT programmet ser således ud:

Day 1: Upper Body Power Day
• Pulling Power Movement: T-bar rows or Pendlay rows 3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps
• Pressing Power Movement: Flat bench presses 3 sets of 3-5 reps
• Assistance pressing movement: Standing military presses 3 sets of 6-10 reps
• Assistance pressing movement: Weighted dips 2 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls 3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers 3 sets of 6-10 reps

Day 2: Lower Body Power Day
• WEEK A: Pressing Power Movement: Squats 3 sets of 3-5 reps
- Pulling power movement: Deadlifts 3 sets of 5-8 reps
• WEEK B: Pulling Power movement: Deadlifts 3 sets of 3-5 reps
- Pressing Power Movement: Squats 3 sets of 5-8
• Assistance pressing movement: Barbell Lunges 2 sets of 6-10 reps
• Assistance extension movement: Single Leg extensions 2 sets of 6-10
reps
• Assistance pulling/curling movement: Lying leg curls 2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raises 3 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
• Pulling Power Exercise speed work: T-bar or Pendlay rows 6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins 3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row 3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows 2 sets of 12-15 reps
• Hypertrophy pulling movement: Wide grip pulldowns 2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell shoulder presses 3
sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows 2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables 3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day
• Lower Body Power Exercise: Front squats 5 sets of 5 reps Hypertrophy pressing movement: Leg presses 2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions 2 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8-12 reps
• Hypertrophy curling movement: Lying/seated leg curls 4 sets of 12-15 reps
• Hypertrophy calf movement: Calf raises variation 7 sets of 10-15 reps

Day 6: Chest and Arms Hypertrophy Day
• Pressing Power Exercise speed work: Flat dumbbell presses 6 sets of 3 reps
• Hypertrophy pressing movement: Incline dumbbell presses 3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press 3 sets of
12- 15 reps
• Hypertrophy fly movement: Incline cable flyes 2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls 3 sets of 8-12
reps
• Hypertrophy curling exercise: Dumbbell concentration curls 2 sets of 12-15
reps
• Hypertrophy curling exercise: Seated/standing dumbbell curls 2 sets of 15-
20 reps
• Hypertrophy extension exercise: Seated triceps extension with cambered
bar 3 sets of 8-12 reps
• Hypertrophy extension exercise: triceps press downs 2 sets of 12-15 reps
• Hypertrophy pressing movement: Narrow/diamond pushups 2 sets of max

Day 7: Rest

En hurtig søgning gav bl.a. følgende hit: layne-norton-phat-t50052.html
Vesterlings rigtig udemærket anmeldelse. Jeg kører selv programmet og overvejer en gang når jeg er færdig, at give en anmeldelse. Jeg kan afsløre så meget at jeg indtil nu er meget tilfreds.

Husk på, at det som sådan ikke er et fast program, men mere en træningsfilosofi. Layne Norton prædiker for man tilpasser den til sit eget behov.

Flere af øvelserne er både low set og low rep.. Måske du "bare" skal køre meget tungt på?