PH3 LAYNE NORTON
Bulking
Beginner
Machine strength
Plan Details
The PH3 LAYNE NORTON routine by tonya72 is a 23 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Squat Bench Deadlift
Est. 99 min
8 exercises
Barbell Deep Squat
3 Sets x 9 Reps
Barbell Bench Press
3 Sets x 9 Reps
Barbell Deadlift
3 Sets x 7 Reps
Cable Seated Row
6 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Stability Ball Pull-In
4 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Walking
1 Set
Day 2
Upper Body Hypertrophy
Est. 99 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 20,10,10,10 Reps
Cable Shoulder Extension
4 Sets x 20,10,10,10 Reps
Elliptical Training
1 Set
Day 3
Squat, Bench, Lower Body
Est. 87 min
11 exercises
Barbell Deep Squat
3 Sets x 7 Reps
Banded KB Stiff Leg Deadlift
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 10 Reps
single leg lying leg curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20,10,10,10 Reps
Half Turkish Get Up
3 Sets x 20 Reps
GHD SIT UP
4 Sets x 20 Reps
Step Machine
1 Set
Day 4
Deadlift, Bench, Upper Body
Est. 117 min
12 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Sumo Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 30,15,15,15 Reps
Cable Shoulder Extension
4 Sets x 30,15,15,15 Reps
Machine Fly
4 Sets x 15 Reps
Recumbent Bike
1 Set
Weighted Crunch
3 Sets x 10 Reps
Day 5
Squat, Lower Body
Est. 110 min
14 exercises
Hack Squat
5 Sets x 5 Reps
Dumbbell Iron Cross
5 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 30,15,15,15 Reps
Machine Seated Leg Curl
4 Sets x 30,15,15,15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Rear lunge to knee raise
3 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Tbar Squats
3 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
Plank to Toe Touch
4 Sets x 20 Reps
Weighted Crunch
4 Sets x 20 Reps
Walking
1 Set
Day 6
Squat Bench Deadlift
Est. 94 min
9 exercises
Barbell Deadlift
3 Sets x 7 Reps
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Walking
1 Set
Day 7
Upper Body Hypertrophy
Est. 88 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 20,10,10,10 Reps
Weighted Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Step Machine
1 Set
Day 8
SBD
Est. 97 min
11 exercises
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 7 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Frog Sit-Up
3 Sets x 20 Reps
Walking
1 Set
Day 9
Deadlift, Bench Press, Upper Body
Est. 112 min
16 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 30,15,15,15 Reps
Cable Shoulder Extension
4 Sets x 30,15,15,15 Reps
Cable Seated Row
3 Sets x 12 Reps
Stability Ball Pull-In
4 Sets x 10 Reps
Stability Ball Leg Lift
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 10
Squat Bench Deads
Est. 47 min
7 exercises
Barbell Deep Squat
3 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Hack Squat
3 Sets x 9 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Day 11
Upper Body Hypertrophy
Est. 126 min
16 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 20,10,10,10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
TRX Fly
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 20,10,10,10 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Decline Crunch
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Step Machine
1 Set
Walking
1 Set
Day 12
Squat Bench Legs
Est. 107 min
13 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Banded KB Stiff Leg Deadlift
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Reverse Hyperextension
4 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Step Machine
1 Set
Donkey Calf Raise
4 Sets x 10 Reps
Day 13
Deadlift, Bench, Upper Body
Est. 100 min
12 exercises
Barbell Deadlift
3 Sets x 4,4,8 Reps
Barbell Bench Press
4 Sets x 5,5,5,8 Reps
Machine Fly
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 15 Reps
Step Machine
1 Set
Day 14
Squat, legs
Est. 87 min
10 exercises
Barbell Deep Squat
4 Sets x 5,5,5,10 Reps
Machine Leg Extension
4 Sets x 30,15,15,15 Reps
Machine Seated Leg Curl
4 Sets x 30,15,15,15 Reps
Reverse Hyperextension
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Heels Raises Squats
3 Sets x 10 Reps
Staggered KB Deadlift
3 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Walking
1 Set
Day 15
Upper Hypertrophy
Est. 62 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 20,10,10,10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Day 16
Squat, Bench, Legs
Est. 82 min
9 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Barbell Decline Bench Press
4 Sets x 7 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Reverse Hyperextension
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Step Machine
1 Set
Day 17
Deadlift, bench, upper body
Est. 73 min
10 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Barbell Curl
4 Sets x 30,15,15,15 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 18
Squat, Legs
Est. 78 min
9 exercises
Treadmill Running
1 Set
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 30,15,15,15 Reps
Machine Kneeling Leg Curl
4 Sets x 30,15,15,15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Cable Squats W/ Band
2 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Step Machine
1 Set
Day 19
Squat, Bench, Deadlift
Est. 138 min
9 exercises
Treadmill Running
1 Set
Barbell Deep Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 4 Reps
Bent Knee Hip Raise
4 Sets x 15 Reps
Abdominal Pendulum
4 Sets x 15 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 15 Reps
Walking
1 Set
Stationary Bike
1 Set
Day 20
Full Body Hypertrophy
Est. 105 min
12 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Cable Kneeling Tricep Extension
4 Sets x 20,10,10,10 Reps
Walking
1 Set
Day 21
Squat Bench Deads
Est. 89 min
9 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 4 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Fly
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Walking
1 Set
Day 22
Squat Bench Deads
Est. 92 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Staggered KB Deadlift
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Stationary Bike
1 Set
Day 23
Upper Body Hypertrophy
Est. 97 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 20,10,10,10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 20,10,10,10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Walking
1 Set
