What PH3 is
PH3 is a high-frequency strength and hypertrophy program associated with Layne Norton. It is best treated as an advanced template because recovery demands are high.
Use this page as a loading and decision guide. It does not replace the original program source, coaching judgment, or a full spreadsheet. The purpose is to connect your estimated 1RM to conservative, loadable training weights.
Program principles
- Squat, bench, and deadlift appear frequently, so the input max must be conservative.
- Heavy work, volume work, and hypertrophy support are combined in the same block.
- The program is not a novice linear progression. It assumes established technique and work capacity.
- Use e1RM to avoid feeding the spreadsheet an inflated max from a high-rep set.
Weekly structure
Scroll table horizontally
| Day | Focus | Main work | Loading | Note |
|---|---|---|---|---|
| Day 1 | Squat / bench strength | Heavy squat and bench exposure | Percentages from conservative 1RM | Technique must stay competition-consistent. |
| Day 2 | Deadlift / hypertrophy | Deadlift plus supporting volume | Submaximal but fatiguing | Pulling recovery controls the week. |
| Day 3 | Bench volume | Repeated bench exposure and accessories | Moderate percentages | Shoulders and elbows need monitoring. |
| Day 4 | Squat / deadlift support | Lower-body volume and variations | Submaximal volume | Do not chase daily maxes. |
| Day 5 | Upper hypertrophy / support | Pressing and assistance volume | Lower percentages, higher reps | Supports SBD instead of replacing recovery. |
Example weights from a 405 lb squat e1RM
This table uses the percentages from the program notes above and rounds to normal barbell loads. If your recent estimated max is less certain, lower the input max before calculating the block.
Scroll table horizontally
| Use | % of anchor | Load | Reps | Note |
|---|---|---|---|---|
| Conservative max input | 90% | 365 lb | base max | Use 90% of e1RM before calculating the block. |
| Volume work | 70% | 282.5 lb | 6-10 reps | Enough load for work capacity without constant grinding. |
| Strength work | 80% | 325 lb | 3-6 reps | Frequent practice in the main lifts. |
| Peak exposure | 90% | 365 lb | 1-3 reps | Reserve for programmed heavy days. |
Who should use PH3
- You already have stable squat, bench, and deadlift technique.
- You can train five days per week and recover from high frequency.
- You want a demanding strength plus hypertrophy block and can respect conservative max inputs.
Who should not use PH3
- You are a novice or early intermediate lifter.
- You routinely miss reps when percentages rise.
- Your sleep, food, or schedule cannot support high-frequency powerlifting work.
Implementation notes
If your squat e1RM is 405 lb, feed the block a conservative max around 365 lb unless recent heavy singles confirm more.
PH3-style loading punishes inflated inputs. A 5% overestimate can turn normal volume into repeated failure.
Do not use this page as a replacement for the full program source. Use it to decide whether your max inputs and recovery capacity are appropriate.
Related calculators and programs
Sources
- PH3 launch notice - Bodybuilding.com announcement for Layne Norton's PH3 strength-building program.
- ACSM progression models - Progression models in resistance training for healthy adults.
- PowerliftingTechnique PH3 review - Program review discussing PH3 audience, structure, and recovery demands.