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 190
Bench 108
Deadlift 220

Week 1 - Day 1 Week 2 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 2 9 72.50% 138 Squat 3 9 72.50% 138
Bench 2 9 72.50% 78 Bench 3 9 72.50% 78
Deadlift 2 7 72.50% 160 Deadlift 2 7 72.50% 160

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% 147 Squat 3 7 77.50% 140
Bench 3 7 77.50% 84 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% 182 Deadlift 2 4 82.50% 182
Bench 3 3 82.50% 89 1 AMRAP 82.50% 182
Upper-body hypertrophy Bench 4 5 82.50% 89
1 AMRAP 82.50% 89
Day 6 Upper-body hypertrophy
Exercise Sets Reps PercentagWeight
Squat 3 5 82.50% 157 Day 6
Leg hypertrophy Exercise Sets Reps PercentagWeight
Squat 3 5 82.50% 157
Day 7 1 AMRAP 82.50% 157
Rest Leg hypertrophy

Day 7
Rest

Phase 2: Transition Phas

New 1RM
Squat 190
Bench 108
Deadlift 220

Week 5 - Day 1 Week 6 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 2 8 75.00% 143 Squat 3 8 75.00% 143
Bench 2 8 75.00% 81 Bench 3 8 75.00% 81
Deadlift 2 6 75.00% 165 Deadlift 3 6 75.00% 165

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% 152 Squat 4 6 80.00% 152
Bench 3 6 80.00% 86 Bench 4 6 80.00% 86
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% 152 Deadlift 3 3 85.00% 162
Bench 4 4 85.00% 92 1 AMRAP 85.00% 162
Upper-body hypertrophy Bench 4 4 85.00% 92
1 AMRAP 85.00% 92
Day 6 Upper-body hypertrophy
Exercise Sets Reps PercentagWeight
Squat 4 4 85.00% 162 Day 6
Leg hypertrophy Exercise Sets Reps PercentagWeight
 Squat 4 4 85.00% 162
Day 7 1 AMRAP 85.00% 162
Rest Leg hypertrophy

Day 7
Rest

Phase 3: Intensity/Overreachin

New 1RM
Squat 190
Bench 110
Deadlift 220

Week 9 - Day 1 Week 10 - Day 1

Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 3 7 77.50% 147 Squat 4 7 77.50% 147
Bench 3 7 77.50% 85 Bench 4 7 77.50% 85
Deadlift 3 5 77.50% 171 Deadlift 4 5 77.50% 171

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% 157 Squat 4 5 82.50% 157
Bench 3 5 82.50% 91 Bench 4 5 82.50% 91
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% 166 Deadlift 3 2 87.50% 166
Bench 4 3 87.50% 96 1 AMRAP 87.50% 166
Upper-body hypertrophy Bench 4 3 87.50% 96
1 AMRAP 87.50% 96
Day 6 Upper-body hypertrophy
Exercise Sets Reps PercentagWeight
Squat 4 3 87.50% 166 Day 6
Leg hypertrophy Exercise Sets Reps PercentagWeight
 Squat 4 3 87.50% 166
Day 7 1 AMRAP 87.50% 166
Rest Leg hypertrophy

Day 7
Rest

Phase 4: Taper/Reset

Week 13 - Day 1 - Taper

Exercise Sets Reps PercentagWeight
Squat 5 3 1 157
Bench 5 3 1 91
Deadlift 3 3 1 171

Day 2
Full body hypertrophy day

Day 3
Exercise Sets Reps PercentagWeight
Squat 4 4 1 138
Bench 4 4 1 80
Deadlift 3 3 1 154

Day 4
Rest

Day 5
Rest

Day 6
Exercise Sets Reps PercentagWeight
Squat 1 1 1 175
1 1 1 186
1 1 1 194
Bench 1 1 1 101
1 1 1 108
1 1 1 112
Deadlift 1 1 1 202
1 1 1 216
 1 1 1 224
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.
liated 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% 138 Squat 4 4 80.00% 152
Bench 3 9 72.50% 78 Bench 4 4 80.00% 86
Deadlift 3 7 72.50% 160 Deadlift 2 4 75.00% 165

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% 133
Bench 4 7 77.50% 90 Bench 3 5 70.00% 76
Leg hypertrophy Deadlift 2 4 75.00% 165

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps
PercentagWeight Rest
Deadlift 2 4 86.50% 190
1 AMRAP 86.50% 190 Day 6
Bench 3 5 86.50% 93 Exercise Sets Reps PercentagWeight
1 AMRAP 86.50% 93 Squat 1 AMRAP 85.00% 162
Upper-body hypertrophy Bench 1 AMRAP 85.00% 92
Deadlift 1 AMRAP 85.00% 187
Day 6
Exercise Sets Reps PercentagWeight Day 7
Squat 4 5 86.50% 164 Rest
 1 AMRAP 86.50% 164
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% 143 Squat 5 3 82.50% 157
Bench 4 8 75.00% 81 Bench 5 5 82.50% 89
Deadlift 4 6 75.00% 165 Deadlift 3 3 77.50% 171

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% 152 Squat 4 4 70.00% 133
Bench 5 6 80.00% 86 Bench 4 4 70.00% 76
Leg hypertrophy Deadlift 3 4 70.00% 154

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps
PercentagWeight Rest
Deadlift 3 3 89.00% 169
1 AMRAP 89.00% 169 Day 6
Bench 4 4 89.00% 96 Exercise Sets Reps PercentagWeight
1 AMRAP 89.00% 96 Squat 1 AMRAP 87.50% 166
Upper-body hypertrophy Bench 1 AMRAP 87.50% 95
Deadlift 1 AMRAP 87.50% 193
Day 6
Exercise Sets Reps PercentagWeight Day 7
 Squat 4 4 89.00% 169 Rest
1 AMRAP 89.00% 169
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% 147 Squat 5 7 72.50% 138
Bench 5 7 77.50% 85 Bench 5 7 72.50% 80
Deadlift 5 5 77.50% 171 Deadlift 6 5 72.50% 160
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% 157 Squat 6 5 82.50% 157
Bench 5 5 82.50% 91 Bench 6 5 82.50% 91
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% 174 Deadlift 5 2 95.50% 181
1 AMRAP 91.50% 174 1 AMRAP 95.50% 181
Bench 4 3 91.50% 101 Bench 5 3 95.50% 105
1 AMRAP 91.50% 101 1 AMRAP 95.50% 105
Upper-body hypertrophy Upper-body hypertrophy

Day 6 Day 6
Exercise Sets Reps PercentagWeight Exercise Sets Reps PercentagWeight
Squat 4 3 91.50% 174 Squat 5 3 95.50% 181
1 AMRAP 91.50% 174 1 AMRAP 95.50% 181
Leg hypertrophy Leg hypertrophy

Day 7 Day 7
Rest