PH3 Workout Guide

Instructions: Enter your 1RM values at the beginning of each four-week cycle. You
Remember: the weight you use is up to you for certain exercises, some are pre-p
You may also print off this sheet and simply write in the weight you use for each
This spreadsheet was created for Physiqz users, and is not affiliated with Layne N

Phase 1: Accumulation Ph

Enter Your 1RM values

Squat 180
Bench 115
Deadlift 235

Week 1 - Day 1 Week 2 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 2 9 72.50% 131 Squat 3 9 72.50% 131
Bench 2 9 72.50% 83 Bench 3 9 72.50% 83
Deadlift 2 7 72.50% 170 Deadlift 2 7 72.50% 170

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 3 7 77.50% 140 Squat 3 7 77.50% 140
Bench 3 7 77.50% 89 Bench 3 7 77.50% 89
Leg hypertrophy Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Deadlift 2 4 82.50% 194 Deadlift 2 4 82.50% 194
Bench 3 3 82.50% 95 1 AMRAP 82.50% 194
Upper-body hypertrophy Bench 4 5 82.50% 95
1 AMRAP 82.50% 95
Day 6 Upper-body hypertrophy
Exercise Sets Reps PercentagWeight
Squat 3 5 82.50% 149 Day 6
Leg hypertrophy Exercise Sets Reps PercentagWeight
Squat 3 5 82.50% 149
Day 7 1 AMRAP 82.50% 149
Rest Leg hypertrophy

Day 7
Rest

Phase 2: Transition Phas

New 1RM
Squat 100
Bench 120
Deadlift 140

Week 5 - Day 1 Week 6 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 2 8 75.00% 75 Squat 3 8 75.00% 75
Bench 2 8 75.00% 90 Bench 3 8 75.00% 90
Deadlift 2 6 75.00% 105 Deadlift 3 6 75.00% 105

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 3 6 80.00% 80 Squat 4 6 80.00% 80
Bench 3 6 80.00% 96 Bench 4 6 80.00% 96
Leg hypertrophy Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Deadlift 3 3 80.00% 80 Deadlift 3 3 85.00% 85
Bench 4 4 85.00% 102 1 AMRAP 85.00% 85
Upper-body hypertrophy Bench 4 4 85.00% 102
1 AMRAP 85.00% 102
Day 6 Upper-body hypertrophy
Exercise Sets Reps PercentagWeight
Squat 4 4 85.00% 85 Day 6
Leg hypertrophy Exercise Sets Reps PercentagWeight
Squat 4 4 85.00% 85
Day 7 1 AMRAP 85.00% 85
Rest Leg hypertrophy

Day 7
Rest

Phase 3: Intensity/Overreachin

New 1RM
Squat 110
Bench 130
Deadlift 140

Week 9 - Day 1 Week 10 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 3 7 77.50% 85 Squat 4 7 77.50% 85
Bench 3 7 77.50% 101 Bench 4 7 77.50% 101
Deadlift 3 5 77.50% 109 Deadlift 4 5 77.50% 109

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 3 5 82.50% 91 Squat 4 5 82.50% 91
Bench 3 5 82.50% 107 Bench 4 5 82.50% 107
Leg hypertrophy Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps PercentagWeight Exercise Sets Reps
PercentagWeight
Deadlift 3 2 87.50% 96 Deadlift 3 2 87.50% 96
Bench 4 3 87.50% 114 1 AMRAP 87.50% 96
Upper-body hypertrophy Bench 4 3 87.50% 114
1 AMRAP 87.50% 114
Day 6 Upper-body hypertrophy
Exercise Sets Reps PercentagWeight
Squat 4 3 87.50% 96 Day 6
Leg hypertrophy Exercise Sets Reps PercentagWeight
Squat 4 3 87.50% 96
Day 7 1 AMRAP 87.50% 96
Rest Leg hypertrophy

Day 7
Rest

Phase 4: Taper/Reset

Week 13 - Day 1 - Taper

Exercise Sets Reps PercentagWeight
Squat 5 3 1 91
Bench 5 3 1 107
Deadlift 3 3 1 109

Day 2
Full body hypertrophy day

Day 3
Exercise Sets Reps PercentagWeight
Squat 4 4 1 80
Bench 4 4 1 94
Deadlift 3 3 1 98

Day 4
Rest

Day 5
Rest
Day 6
Exercise Sets Reps PercentagWeight
Squat 1 1 1 101
1 1 1 108
1 1 1 112
Bench 1 1 1 120
1 1 1 127
1 1 1 133
Deadlift 1 1 1 129
1 1 1 137
1 1 1 143
Day 7
Rest
our-week cycle. Your new 1RM will populate the next four weeks.
es, some are pre-populated, but you may change or modify this sheet.
t you use for each exercise.
iated with Layne Norton.

se 1: Accumulation Phase

Week 3 - Day 1 Week 4 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 3 9 72.50% 131 Squat 4 4 80.00% 144
Bench 3 9 72.50% 83 Bench 4 4 80.00% 92
Deadlift 3 7 72.50% 170 Deadlift 2 4 75.00% 176

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 4 7 77.50% 140 Squat 3 5 70.00% 126
Bench 4 7 77.50% 90 Bench 3 5 70.00% 81
Leg hypertrophy Deadlift 2 4 75.00% 176

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps PercentagWeight Rest
Deadlift 2 4 86.50% 203
1 AMRAP 86.50% 203 Day 6
Bench 3 5 86.50% 99 Exercise Sets Reps PercentagWeight
1 AMRAP 86.50% 99 Squat 1 AMRAP 85.00% 153
 Upper-body hypertrophy Bench 1 AMRAP 85.00% 98
Deadlift 1 AMRAP 85.00% 200
Day 6
Exercise Sets Reps PercentagWeight Day 7
Squat 4 5 86.50% 156 Rest
1 AMRAP 86.50% 156
Leg hypertrophy

Day 7
Rest

ase 2: Transition Phase

Week 7 - Day 1 Week 8 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 4 8 75.00% 75 Squat 5 3 82.50% 83
Bench 4 8 75.00% 90 Bench 5 5 82.50% 99
Deadlift 4 6 75.00% 105 Deadlift 3 3 77.50% 109

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 5 6 80.00% 80 Squat 4 4 70.00% 70
Bench 5 6 80.00% 96 Bench 4 4 70.00% 84
Leg hypertrophy Deadlift 3 4 70.00% 98

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps PercentagWeight Rest
Deadlift 3 3 89.00% 89
 1 AMRAP 89.00% 89 Day 6
Bench 4 4 89.00% 107 Exercise Sets Reps PercentagWeight
1 AMRAP 89.00% 107 Squat 1 AMRAP 87.50% 88
Upper-body hypertrophy Bench 1 AMRAP 87.50% 105
Deadlift 1 AMRAP 87.50% 123
Day 6
Exercise Sets Reps PercentagWeight Day 7
Squat 4 4 89.00% 89 Rest
1 AMRAP 89.00% 89
Leg hypertrophy

Day 7
Rest

Intensity/Overreaching phase

Week 11 - Day 1 Week 12 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 5 8 77.50% 85 Squat 5 7 72.50% 80
Bench 5 7 77.50% 101 Bench 5 7 72.50% 94
Deadlift 5 5 77.50% 109 Deadlift 6 5 72.50% 102
0
Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 5 5 82.50% 91 Squat 6 5 82.50% 91
Bench 5 5 82.50% 107 Bench 6 5 82.50% 107
Leg hypertrophy Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps
PercentagWeight Exercise Sets Reps
PercentagWeight
Deadlift 4 2 91.50% 101 Deadlift 5 2 95.50% 105
1 AMRAP 91.50% 101 1 AMRAP 95.50% 105
Bench 4 3 91.50% 119 Bench 5 3 95.50% 124
1 AMRAP 91.50% 119 1 AMRAP 95.50% 124
Upper-body hypertrophy Upper-body hypertrophy

Day 6 Day 6
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 4 3 91.50% 101 Squat 5 3 95.50% 105
1 AMRAP 91.50% 101 1 AMRAP 95.50% 105
Leg hypertrophy Leg hypertrophy

Day 7 Day 7
Rest