Layne Norton's no-nonsense approach to nutrition is the perfect complement to PH3's classic lifts and airtight programming. Here's everything you need to dial in your calories and macros for performance and growth!
Tapering is a crucial component to a strength-focused program, but it's one that far too many lifters overlook. Here's how to dial back your workload just enough to get ready to crush a new PR!
Dr. Layne Norton's PH3 program will take strong lifters and make them even stronger. This program isn't for everyone, but those who are up to the challenge will grow like never before.
The big three lifts are your keys to a new world of strength and size. Here's what you need to do—and not do—to get the most out of Layne Norton's groundbreaking PH3 program!
Muscle grows when it is under stress. This is known as adaption. In order to benefit from this stress you must keep the muscle under a constant state of hypertrophy. Learn more about the muscles and how they work right here.
You used your rest day to catch up on food prep and physical recovery. Now you're ready to hit the iron hard and test your limits!
It's time for your first upper-body hypertrophy day of the PH3 Trainer. Have fun!
Today you'll get even more familiar with BFR training. Let's get swole!
Today, rest up or make up a missed workout. Then, lay back and dream about the strength you're about to build.
Use today as a chance to recharge. You'll need the breather to tackle the days ahead.
It's the end of Week 3. Work hard in the gym, then relax and enjoy your recovery day!
Take a look back at what you lifted during Week 1. I'll bet you've come a long way!
If you can blast past 5 reps on your last set of squats, see how far you can get!
This workout is an upper-body burner. Increase your weight from the week before. Just because you're not going to failure doesn't mean you shouldn't feel challenged.
Ready to spend this week getting more awesome? Start by completing this squat, bench, and deadlift workout!
Hit your deadlift and bench first, then spend the rest of the workout working on the pump!
Did you miss a workout this week? Today's the day to make it up. If you didn't, take this time to relax and recover.
You strive to create a symmetrical, proportional physique. This book will lay out step-by-step training routines specifically created to bring up lagging muscles' development. This chapter will help you build better legs!
If your calves are your weakest point, these BFR sets are going to help them grow like crazy!
Multiple training sessions each week of deadlifts, squats, and time spent on the bench are bound to add up. Today, take a well-deserved breather.