Layne northon PHAT

[Bjwr]

Mon - upper
Tue - lower
Rest
Thur - chest/arms
Fri - legs
Sat - back/shoulders
Sun - rest

Repeat

Do u get sudficient enough rest from like upper to chest/arms day and
Back/shoulders day to upper day?

Just looking at starting this and just had some questions.

[gmantheman]

I guess it depends on the individual but I personally wouldn't try the split. You could do an upper/lower and like the PHAT one session could be for power/strength and the other for hypertrophy. Just cut the volume and some of the exercises.

[mirin_serratus]

cut the volume for sure...unless you're on the juice which layne is definitely on

[prodigious]

What makes you think
Layne is on the juice? He's seems pretty adamant he's natty

[mirin_serratus]

18+ inch arms at 5%bf yeah right lol...
non of the natty pros are natty, at least not the people that place in the top 10

[prodigious]

True dat, but they can't all be doing it

[Ronnie Rowland]

True dat, but they can't all be doing it

99% of the time I can tell if someone is juicing. I am not going to give an opinion either way because I feel it's the wrong thing to do in this particular case.

That split will work but it would not be my first choice.

[Bjwr]

Thought id just upload my weekly excersises to give some more info.

Monday - upper body
Incline/flat bench press - 5x5
Military press - 5x5
Weighted dips - 5x5
Bent rows - 5x5
Cable curls superset
Tricep push down - 3x10

Tuesday - lower body
Squats - 5x5
Deads - 5x5
Calf raise - 3x10
Leg press - 3x10

Wednesday - rest

Thursday - chest/arms
Incline press - 3x8-12
Decline press - 3x8-12
Incline flies - 3x8-12
Hammer press - 3x8-12
Preacher curls superset
Tricep kickbacks - 3x8-12
Barbell curls superset
Skullcrushers - 3x8-12
Hammer curls superset
Close grip bench - 3x8-12
Cable crossovers - FST-7

Friday - legs
Squats - 3x8-12
Leg press - 3x8-12
Calf raise - 3x8-12
Leg extension - 3x8-12
Ham curl - 3x8-12
Lunges - 3x8-12

Saturday - back/shoulders
Wide grip chins - 3x failure
Lat pull down - 3x8-12
Seated row - 3x8-12
T bar row - 3x8-12
Bent row - 3x8-12
Seated military - 3x8-12
Front raise superset
Side lateral - 3x8-12
Upright rows superset
Shrugs - 3x8-12
Rear delt - 3x8-12

I might chop be change an excersise here or their. But that is roughly every week during this routine.

Any feedback is appreciated

[gmantheman]

The chest/arms and back/shoulder seem like it has too many exercises. I would cut some of the exercises and just make an upper day.
Here is just an example
Incline press
Chins
Decline press
t-bar or barbell rows
Lateral raises
barbell exercise of choice supersetted with tricep exercise of choice.

[Bjwr]

O ok then. I usually run about 15 sets for the big groups I.e chest, back legs

[FireGuy]

18+ inch arms at 5%bf yeah right lol...
non of the natty pros are natty, at least not the people that place in the top 10

5% bodyfat and 18inch arms may be out of the realm of whats possible for you to do naturally but that doesnt mean its cant be done. I hit 5% bodyfat routinely as a natural bodybuilder with 16.5-17 inch arms and I was a middleweight. I have seen dozens of natural bodybuilders routinely beat guys who are running boatloads of gear.

[mirin_serratus]

5% bodyfat and 18inch arms may be out of the realm of whats possible for you to do naturally but that doesnt mean its cant be done. I hit 5% bodyfat routinely as a natural bodybuilder with 16.5-17 inch arms and I was a middleweight. I have seen dozens of natural bodybuilders routinely beat guys who are running boatloads of gear.

no hate but you probably weren't 5% and there's a world of difference between 16.5-17 and 18+ inch arms. when the prevalence of gear is so high in natty comps, true nattys really don't stand a chance

[FireGuy]

no hate but you probably weren't 5% and there's a world of difference between 16.5-17 and 18+ inch arms. when the prevalence of gear is so high in natty comps, true nattys really don't stand a chance

So what would you say my bf% is here? Apology accepted.....

[Mark5]

So what would you say my bf% is here? Apology accepted.....

Haha! Zing!

Edit: @Fireguy - what was your height/weight in that pic of you remember?

[mirin_serratus]

So what would you say my bf% is here? Apology accepted.....

ill give you 5%, but arms look 15 at best sorry bro


i'm sure you've worked hard all your life, layne makes you look like a girl and you still think he's natty...

[Bjwr]

How do people get away with using gear and competing in "natty" comps?

[gmantheman]

I don't know if I could do a moderate volume of shoulders and back one day then work upper body again two days later.

[baseline_9]

Mon - upper
Tue - lower
Rest
Thur - chest/arms
Fri - legs
Sat - back/shoulders
Sun - rest

Repeat

Do u get sudficient enough rest from like upper to chest/arms day and
Back/shoulders day to upper day?

Just looking at starting this and just had some questions.

This split will work... I have run it in a very similar way and liked it