By Dr. Layne Norton · Advanced · 5× / week · Ongoing · Full gym
Advanced size with strength carryover
Five days: two heavy power days feed strength into three high-volume hypertrophy days. A demanding program for experienced lifters who recover well and want maximum size.
| Barbell Row | 3 × 3–5 |
| Bench Press | 3 × 3–5 |
| Weighted Pull-up | 2 × 6–10 |
| Overhead Press | 3 × 6–10 |
| Barbell Squat | 3 × 3–5 |
| Deadlift | 3 × 3–5 |
| Leg Press | 2 × 6–10 |
| Leg Curl | 3 × 6–10 |
| Barbell Row | 4 × 8–12 |
| Lat Pulldown | 3 × 12–15 |
| Lateral Raise | 4 × 12–20 |
| Rear Delt Fly | 3 × 12–20 |
| Barbell Squat | 4 × 8–12 |
| Romanian Deadlift | 3 × 12–15 |
| Leg Extension | 3 × 15–20 |
| Calf Raise | 4 × 15 |
| Incline Dumbbell Press | 4 × 8–12 |
| Cable Fly | 3 × 12–15 |
| Barbell Curl | 4 × 12 |
| Triceps Pushdown | 4 × 12 |
Source: Dr. Layne Norton — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run PHAT · Power Hypertrophy Adaptive Training and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.