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Workout Details

Duration: 13 weeks
Work per week: 5
Fitness level: Advanced
Equipment needed: Full Gym

Plan Details

Category: Gain strength
Videos: 4
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: No
13 Weeks of Work 13 Weeks of Work icon

13 Weeks of Work

5 WORKOUTS PER WEEK | 60-90 MIN. WORKOUTS

You can have both strength and size! Layne has been equally committed to both for over a decade, thriving as a natural bodybuilder and powerlifter!

Squat, Bench, Deadlift

2 sets, 9 reps
2 sets, 9 reps
2 sets, 7 reps

In-Depth Instruction In-Depth Instruction icon

In-Depth Instruction

1RM TESTING / TECHNIQUE GUIDANCE

If you want to improve, you need to know where you stand right now. See how your technique in the big three lifts stands up to Layne's form standards and his 1RM testing protocol!

Nutrition and Supp Advice Nutrition and Supp Advice icon

Nutrition and Supp Advice

CALORIE AND MACRO CALCULATOR

Layne Norton's no-nonsense approach to nutrition is the perfect complement to PH3's classic lifts and airtight programming. Eat for performance and growth!

Success Stories

See What Others Have Achieved

PH3 has already changed thousands of lives. Here's what those who followed it have to say.

DGH94 testimonial
DGH94

This is the most effective program on Jyoto.info! I did it last summer and broke the 1000-pound club. I did it again this summer and brought my total to 1,125 pounds. This program is a lot of work, but the results are definitely worth it!

Fuentesnj testimonial
Fuentesnj

Just finished this program and all I can say is wow! I am now the strongest I have ever been in my life. My squat went from 345 to 455 pounds, my bench went from 265 to 335 pounds, and my deadlift went from 260 to 355 pounds. The calculators and systematic approach is very effective. Thanks Layne!

KiNGDuBBz testimonial
KiNGDuBBz

I just finished my first go with this program and my numbers are solid! My squat started at 185 pounds. Now it's 290. My bench was 185 pounds, now it's 210. My deadlift was 225 pounds, now it's 355! I can't wait to join the 1,000-pound club this next go around.

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