Metroflex Gym
Powerbuilding Basics
By
Josh Bryant, M.S.
Brian Dobson
About the Authors
Josh Bryant is a dedicated speed, strength, and conditioning coach who is
dedicated to providing athletes of all walks of life with the skills they need to
push themselves to the next level. Having been a strength coach for several
state championship teams in Texas and California, Josh has guided many
athletes to achieve their goals. UCLA is among the prestigious organizations
for whom he has had the pleasure of providing his training expertise. His facility
of choice for coaching one-on-one has been the world famous Metroflex Gym in
Arlington, Texas, and, for athletes worldwide, the Internet has been a great
vehicle.
While using The JoshStrength Method, he has trained world record setting
powerlifters, women fitness competitors, Olympic athletes, top bodybuilders,
2
professional athletes, NCAA champions, and a host of high school athletes who
have received awards and collegiate scholarships.
Along with ISSA
certifications in fitness training, nutrition, and conditioning, Josh has been
awarded the prestigious title of Master of Fitness Sciences (MFS). He was also
recently named the ISSA Director of Applied Strength and Power Development.
In addition to being certified by the NSCA as a Certified Strength and
Conditioning Specialist (CSCS) and by NASM as a Performance Enhancement
Specialist (PES), Josh completed his Master of Science degree in Exercise
Science, with an emphasis in Performance Enhancement and Injury Prevention.
As an athlete, Josh won many national and world titles in both powerlifting and
strongman. At 22 years of age he was the youngest person in powerlifting
history to bench press 600 pounds raw. He squatted 909 pounds in the USPF,
officially bench pressed 620 pounds raw, and officially deadlifted 810 pounds
raw.
In 2005, he won the Atlantis Strongest Man in America competition,
setting a record in the standing overhead press with 445 pounds.
Josh Bryant has been published in numerous magazines, periodicals and
websites.
He is the founder of Joshstrength.com and The Joshstrength
Method. To learn more about what Josh Bryant can do for you or your team,
visit www.joshstrength.com.
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Brian Dobson started weight training seriously in junior high and could bench
press 385 lbs by the time he graduated from high school. Brian was addicted to
iron at a young age and started competing in bodybuilding at age 18, in a time
when bodybuilders were considered freaks and not generally accepted by society
as a whole.
Brian started Metroflex Gym in 1987 as an
alternative to the giant fitness centers that were
rapidly taking over the market.
Small gyms like
Metroflex and the original Gold’s Gym were closing
down everywhere.
He decided to create a last
stronghold for the hardcore strength athlete and
bodybuilder.
Metroflex was an open and operating gym before
Brian purchased it. It only had about a dozen paying members. The owner
wanted out and Brian was able to buy the gym for a very low price. The good
members were very happy to see someone bring in new equipment and fix the
old, dilapidated equipment. With weak start up capital and a strong vision for the
future, the most successful hardcore training facility in the history of the Lone
Star state and possibly the United States was on its way to legendary status.
Brian’s two best success stories are Branch Warren and eight-time Mr. Olympia
Ronnie Coleman. He feels both of these men epitomize the methods of training
he believes in. Both of these world class bodybuilders attribute a large part of
their bodybuilding success to Brian Dobson and Metroflex Gym!
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Brian, a devout born again Christian, believes that God has anointed him to be a
champion maker. He and Josh agree that so long as they continue to glorify
God, he will continue to bless Metroflex Gym. Brian believes the relationship
between Ronnie and him was a divine appointment, even though neither of them
knew it at the time! Collectively, they put Metroflex on the map.
As an athlete, Brian was a national level bodybuilder and powerlifter. Having
won Mr. Texas in bodybuilding, Brian squatted 705 lbs. and deadlifted 705 lbs.
at a body weight of 220 lbs. In 2010 at 53 years of age, Brian deadlifted 650 lbs.
Brian’s hardcore Journey continues into his 50’s.
Brian has been published in numerous magazines and websites. To learn more
about Brian Dobson and Metroflex Gum visit www.metroflexgym.com.
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WARNING! - Before starting any workout program, please
consult your doctor or other health care professional.
Hardcore training is not 100% safe, by reading this you are
agreeing to take full responsibility for any potential risk
associated with anything put into practice from this book.
Metroflex Gym Powerbuilding Basics
By Josh Bryant and Brian Dobson
Copyright © 2011 Joshstrength.com
All rights reserved, including the right to reproduce this work, in whole or in part,
in any form by any means (electronic, e-mailing, photocopying, recording, or
otherwise) without the prior written permission of the author(s.)
6
THIS BOOK IS DEDICATED TO THE
MEMORY OF
MY FIRST POWERLIFTING COACH, MY
MENTOR, & MY FRIEND
STEVE HOLL
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TABLE OF CONTENTS
Interactive – Click Mouse
History of Bodybuilding and Metroflex Gym ..................................................10
History of Powerlifting......................................................................................15
The Competition ............................................................................................16
The Three Lifts...............................................................................................17
Sample Powerlifting Workouts By Some of the Greats .............................19
Powerbuilding ...................................................................................................40
Psychological Preparation and Goal Setting..................................................41
Five Goal Setting Strategies.........................................................................42
10 Ways to Motivate Yourself.......................................................................45
Building a Base .................................................................................................47
Train Big Lifts ................................................................................................48
Limit Strength ................................................................................................49
The Squat .......................................................................................................50
The Overhead Press......................................................................................53
Chin-Ups ........................................................................................................54
The Bench Press ...........................................................................................57
The Deadlift....................................................................................................59
Bar Dips .........................................................................................................61
Additional Core Lift Benefits ........................................................................62
Hormonal Response to Heavy Core Lifts ....................................................63
Limit Strength Programs ..............................................................................64
Nutrition.............................................................................................................87
Nutrition For Bulking Up...............................................................................88
Bulking Example ...........................................................................................90
Cutting............................................................................................................92
Carb Cycling ..................................................................................................94
Fixed Carbohydrate Approach .....................................................................97
Recovery..........................................................................................................102
Nutrition / Caloric Intake .............................................................................104
Legal Supplements .....................................................................................105
Not So Legal Supplements .........................................................................105
Sleep.............................................................................................................106
Factors Affecting Recovery........................................................................106
Powerbuilding Routines for Easy Gainer ..................................................108
Powerlifting Routines for Average Gainer ................................................114
Powerbuilding for Hard Gainer ..................................................................121
Expediting Recovery...................................................................................121
Dynamic Stretching Routine ......................................................................122
Cool Down Program....................................................................................122
SFMR (Foam Rolling) ..................................................................................123
Deloading .....................................................................................................123
History of Drugs in Sports .............................................................................137
What are anabolic/androgenic steroids (AAS)? .......................................139
Types of Anabolic Steroids ........................................................................140
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Evaluating the Risk-to-Benefit Ratio of AAS.............................................143
Human Growth Hormone (HGH).................................................................144
IGF-1 .............................................................................................................146
Insulin...........................................................................................................147
Fat Loss Drugs ............................................................................................148
Stimulants ....................................................................................................149
Odd Lifts and Conditioning............................................................................151
Bosu Ball/Stability Ball Training ................................................................151
Unilateral Movements .................................................................................152
Strongman Training ....................................................................................154
practical examples of integrating strongman ...........................................161
Interval Conditioning ..................................................................................162
Guidelines for Interval Training .................................................................164
Barbell Complexes ......................................................................................165
Kettlebell Training .......................................................................................167
Jumping Rope .............................................................................................169
Long Slow Cardio/Walking .........................................................................169
Brian Dobson’s Top 10 Assistance Exercises For Each Muscle Group ....171
LEGS ............................................................................................................171
CHEST ..........................................................................................................174
SHOULDERS................................................................................................178
TRICEPS.......................................................................................................180
BICEPS.........................................................................................................183
BACK THICKNESS ......................................................................................187
BACK WIDTH ...............................................................................................189
ABDOMINALS ..............................................................................................192
Routines ..........................................................................................................196
53 effective powerbuilding programs........................................................196
Conclusion ......................................................................................................306
Demonstration Videos....................................................................................308
Photo Acknowledgements .............................................................................310
9
History of Bodybuilding and Metroflex Gym
The history of bodybuilding dates back to ancient Greek times when stones were
lifted in progressive weight training. The statues of those times bear witness to
the physiques of the ancient lifter.
In the late 19th century, professional
strongman came upon the scene and would amaze and entertain crowds with
feats of strength, such as lifting dumbbells, animals, people, and bending steel.
Few of these men possessed bodybuilder physiques. One individual that did
was Eugene Sandow; his rugged physique added to his show, and he would
perform posing as part of his strongman act.
After reaching fame through his strongman act, Sandow put on the first recorded
bodybuilding show.
Over 60 men competed in what was looked on as a
prestigious event. Shortly after this competition, Sandow met an untimely death
pulling a car out of a ditch. After this, there were no recorded bodybuilding
competitions until the 1940s when the AAU sanctioned the “Mr. America” contest.
Sandow's legacy lives on to this day as “Mr. Olympia” is presented a trophy
made in Sandow’s image.
In the early years of bodybuilding contests, the participant had to do lifting events
along with a posing routine. This part of the competition was gradually phased
out.
Other sanctioning bodies like the IFBB and NABBA began to pop up.
NABBA's biggest show was the “Mr. Universe” while the IFBB had the
“Mr.Olympia” contest. Bodybuilders like Steve Reeves and Reg Park, with their
Hollywood looks and awesome physiques, helped popularize the sport of
bodybuilding in the 1960’s.
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In California a new subculture of bodybuilding started to develop. Places like the
original Gold’s Gym and Muscle Beach became famous for having great
bodybuilders like Arnold Schwarzenegger.
Through the 1960s and 70s,
bodybuilding was viewed as a “freak show.” Most coaches in traditional sports,
like football and baseball, frowned on their athletes lifting weights. They believed
this would make their athletes muscle-bound and inhibit their movement on the
field. After Arnold starred in the film “Pumping Iron,” more people started to
accept bodybuilding and recognized the value of being big and strong. Back in
Arnold’s day, there were no “mega” style fitness centers like those that abound in
every major city today. The gyms that produced the champions in those days
were very similar to what Metroflex Gym is today.
The desired look of the Arnold era differed greatly from the “super freaks” of
today. However, the training regimens of that era were not all that different from
the routines implemented today. The main distinction is that today there is a
great deal more importance placed on lower body development. One of the
biggest reasons for today’s “super freak” physiques is the extreme use of
anabolic agents. In the early days of bodybuilding, anabolics were limited to
much smaller amounts, and generally only used pre-contest. Growth Hormone,
IGF-1, and insulin did not exist in the early days of bodybuilding. Bodybuilders of
yesteryear depended more on hard work than pharmacology.
When a
genetically gifted super freak who will work hard and is pharmaceutically
enhanced, you see an athlete with development that was not believed possible in
years past.
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When bodybuilding first started getting popular in the 1960s, the emphasis was
on symmetry, shape, small waistlines, big upper bodies, and moderate leg
development. Immense arms and huge chests were of the utmost importance.
As bodybuilding evolved into the 1970s, training techniques improved, and so did
the scope of anabolic aids. Extreme development started to win contests with
Arnold being the prime example. His biceps, chest, and overall development set
a new standard for bodybuilders. In his book, Education of a Bodybuilder, he
writes that his contest weight was 227 pounds at 6' 2". Twenty-five years later
Ronnie Coleman is setting the new standard. At 5'10”, he carried a competition
weight of 300 pounds, while having a lower body fat percentage than Arnold.
New supplements, new pharmacology, new training methods, and natural human
progression have all contributed to this new look. Some folks still prefer the look
of a 1979 Frank Zane to a 2011
Branch Warren. To each his own!
Brian Dobson started Metroflex Gym
in 1987 as an alternative to the giant
fitness centers that were rapidly
taking over the market. Small gyms
like Metroflex and the original Gold’s
Gym were rapidly becoming extinct.
Says Brian, “I decided to create a last
stronghold for the hardcore strength
athlete/bodybuilder. I had just come off a one-year stint in a very low paying job
12
after 10 years in the nightclub business. I didn't have a lot of startup capital but
had been buying affordable equipment (mostly weights and bars) over that
previous year.”
Metroflex was an open and operating gym prior to Brian purchasing it. It only
had about a dozen paying members. Basically, if you were big and bought drugs
from the owner, you could get a free membership. That guy wanted out, and
Brian was able to get the gym for a very low price. The good members were very
happy to see someone bring in new equipment and fix the old, dilapidated
equipment.
To supplement the equipment Brian already had, he started to
attend auctions and was able to furnish a whole gym for a reasonable sum.
“It took about a month to run off the thugs and druggies,” says Brian. “but after
three months, we had a good, core group of serious lifters. At the time, I was
training hard at powerlifting with an achieved goal of lifting over 700 pounds in
both squat and deadlift at 220 pounds. I started a powerlifting team, and we
enjoyed good success in the late 1980s. After reaching my goals, I decided to go
back to bodybuilding competitions to help build the Metroflex name. My first big
show back in the bodybuilding world was the Texas Grand Prix, an AAU event.
With over 100 competitors, it came down to IFBB pro Gus Carter and me battling
it out for the overall. I was fortunate to beat Gus that night due to superior
conditioning. That was a big night for the gym, and we started to attract more
competitors who were sick of what the big fitness centers were becoming. We
have always catered to serious athletes here, and in 1990, Ronnie Coleman
became part of the family and really put us on the map.” After turning pro in
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1991, Ronnie continued to grow and mature as a bodybuilder. In 1998, he won
the first of his eight “Mr. Olympia” titles. The rest, as they say, is HISTORY!
14
History of Powerlifting
Humans have always wanted to test their physical prowess against their fellow
man - whether a caveman lifting a boulder or a modern day “iron warrior”
competing in a deadlifting competition.
Powerlifting competitions give us a
chance to test our strength and lifting capabilities. The sport of powerlifting has a
long history that started in the late 19th century with competitors performing odd
lifts. These odd lifts eventually became standardized in 1965 to its current three
events: squat, deadlift, and bench press.
History
In the late 1800s odd lifting was just becoming an organized sport. Athletes
performed a wide range of one and two armed lifts. These lifts had their genesis
in the circuses of Europe, the music halls of England, and the vaudeville circuit in
America. Some of the lifts performed were the deadlift, the supine press, the
deep knee bend, the belly toss, the wrestler’s bridge, the barbell curl, the onearm swing, the upright row, the bent press, and the behind the neck press.
During the 1904 Olympics in St. Louis, there was an all around dumbbell event
that consisted of nine one-arm events and one two-arm event.
In 1911 the
British Amateur Weight Lifting Association was founded and listed 42 official
events.
During the 1950s, the popularity of Olympic lifting was waning, while the interest
in bodybuilding and powerlifting was experiencing a surge. In 1958, due to this
surge in popularity, the AAU decided to recognize records in the odd lifts,
provided they were performed in an AAU sanctioned meet.
15
In 1965 the AAU had its first National Championship, which consisted of the
bench press, the deadlift, and squat. The bench press and squat were reworked
versions of older lifts, the supine press and the deep knee bend.
In 1973, led by the United States and Britain, the International Powerlifting
Federation (IPF) was formed. The IPF remains the major international governing
body in the sport of powerlifting.
The Competition
In a powerlifting competition, or ‘”meet,” athletes compete against other lifters in
their respective weight classes. Each lifter receives three attempts in each lift.
The lifter’s single best valid attempt counts toward his total, and the athlete with
the highest total in his weight class is the winner of the competition.
Different Federations, Different Rules
The sport of Powerlifting has a multitude of different lifting federations, and
different federations mean different rules. Some of these federations are for
”raw” lifters only, which means that the lifter is not allowed to wear any
assistance equipment. Some federations allow assistance equipment but limit it
to single ply shirts and suits. There are also some federations that allow the lifter
to use open back, triple-ply denim, and canvas suits. As you might guess, the
more equipment the federation allows, the higher the totals will be, and the more
the lift becomes about technique and manipulation.
There is a lot of controversy in the powerlifting world about which federation is
the best; it is really a choice that each individual lifter must make on his own.
But, if you want to build size, strength, power and functionality, we recommend
16
abandoning excessive equipment. Also, each federation has a different standard
for squat depth and judging. Each lifter should research the different federations
and decide what best fits his goals and needs as a lifter.
The Three Lifts
The Squat
In the squat the athlete starts with the bar resting across his back. Once the
athlete removes the bar from the rack and has his feet in the set position, he then
bends his knees and lowers himself into a squatting position. The lifter must be
sure to squat down to a below parallel depth, which means that the top of the hip
joint must be below the top of the knees. Once the lifter has achieved the proper
depth he then attempts to stand up and return to the erect position.
In a powerlifting competition the referee will give the lifter two commands. Once
the lifter has removed the bar from the rack and set his feet in the proper
position, the referee will give the squat command. The referee, moving his arm
in a downward direction, will also give the verbal “Squat!” command. Once the
squat command is given, the athlete may begin his descent in the lift. When the
athlete has squatted to a below parallel position and returned to the erect
position, the referee will make a backward motion with his arm and give the
verbal command of “Rack!”. The lifter may now return the bar to the squat rack.
The lifter cannot return the bar to the rack until he receives this command.
Failure to follow these instructions will lead to a ”no-lift” and a red light.
Common causes for a ”no-lift” or red light:

Failure to observe the referee’s signals at the start and completion of lift

Any downward movement of the bar during the ascent of the lift
17

Failure to lock out knees at the beginning or end of the lift

Movement of the feet after the squat command has been given

Failure to reach below parallel depth (Again, the top of the hip joint must
be below the top of the knee.)

Contact with the bar or lifter by the spotters or loaders

Any dropping or dumping of the bar
The Bench Press
The second lift contested in a powerlifting meet is the bench press. In the bench
press, the athlete has his back and butt resting flat on the bench. The lifter takes
the loaded bar at full arm’s length and lowers it to his chest. When the bar
becomes motionless on the athlete’s chest, the referee will give the ”Press!”’
command.
At this command, the lifter must return the bar to a locked out
position. Once the lifter’s arms are locked out and the bar is under control, the
referee will give the ”Rack!” command. This is the athlete’s cue to return the bar
to the rack.
Common Causes for a ”no-lift” or red light

Failure to observe the referee’s signals during the lift

Any change in the elected lifting position during the lift (moving back, butt,
feet, etc.)

Heaving or sinking the bar into chest once the press command is given

Any pronounced, exaggerated, or uneven extension of the arms during the
lift.

Any downward movement of the bar during the ascent of the lift

Contact with the bar or the lifter by the spotter or the loaders

Any contact of the lifter’s feet with the bench or its supports

Deliberate contact between the bar and the bar rests support.
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The Deadlift
In the deadlift, the athlete lifts the bar from a resting position on the floor to an
erect position in one motion. The knees must be locked out, and the shoulders
must be back at the conclusion of the lift. Once the athlete has lifted the bar and
locked out his knees, the referee will give the ”Down!” command; this is the
lifter’s cue to return the bar to the platform.
Common Causes of a ”no-lift” or red light

Any downward movement of the bar once the lift has commenced

Failure to lock out the knees or failure to stand erect with shoulders back

Supporting the bar on the thighs during the lift

Stepping forward or backward during the lift

Lowering the bar before receiving the referee’s signal

Dropping the bar on the platform after the lift has been completed (The
lifter must lower the bar under control of both hands.)
Sample Powerlifting Workouts By Some of the Greats
There are many ways to successfully train for the sport of powerlifting. In this
section we will cover three of these workout systems that were employed by
legends of the sport. The first workout is one that was used by one of the
greatest powerlifters of all time, Bill Kazmaier. The next workout is from another
living legend, Ed Coan. Finally, we will examine a workout routine from Mike
Ruggiera, who was greatly influenced by the immortal Louie Simmmons and the
lifters at Westside Barbell.
Bill Kazmaier
Kazmaier trained much like a bodybuilder. Obviously, once he got closer to his
competitions, he lowered the reps in the core lifts.
19
Kazmaier trained like a
powerbuilder and looked the part! He would first cycle down to eight reps, then
five reps, then three reps, and finally down to two reps per set. This is a sample
powerlifting workout created by Bill Kazmaier.
Here is a sample of how the great Kaz trained his squats and deadlifts.
Tuesday Squat/DL
Weight
REPS
SETS
Squat
Heavy
10
4
Deadlift
Light
10
3
Shrugs
Heavy
15-40,15-40,10-20
3
Seated Hammer Curls
Heavy
12
4
Cheat Curls
Heavy
10
4
Close Grip Chins
Heavy
Max
3
Seated Rows
Heavy
10
4
Leg Extension
Heavy
10
3
Leg Curls
Heavy
10
3
Calf Raises
Heavy
15-25
3
20
Saturday DL/Squat
Weight
REPS
SETS
Deadlift
Heavy
8
4
Squats
Light
10
4
Shrugs
Heavy
10-15
3
Seated Hammer Curls
Heavy
8
4
Concentration Curls
Heavy
12
4
One Armed Rows
Heavy
10
3
Wide Grip Pull Downs
Heavy
10
4
Leg Extension
Heavy
10
3
Leg Curls
Heavy
10
3
Calf Raises
Heavy
15-25
3
Next is what the great Kaz did to bench press 661 RAW after squatting 900+ with
minimal gear. How many people today are built like Kaz? How many people can
bench press 661 without equipment, and also pull well over 800 lbs?
As
students of powerlifting, we can all learn from the strongest man in the history of
the world who also had a physique any modern day off-season pro bodybuilder
would covet.
Week 1 Light Day
Weight
REPS
SETS
Bench Press
225,315,410,410,410
10,10,15,15,15
5
Narrow Grip Bench Press
350
10
3
Wide Grip Bench Press
350
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
335
15
3
Tricep Presses (EZ Curl bar)
300
15
3
21
Day 1 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,435,435,435
10,10,10,15,15,15
6
Narrow Grip Bench Press
375
10
3
Wide Grip Bench Press
375
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
335
15
3
Tricep Presses (EZ Curl bar)
300
15
3
Week 2 Light Day
Weight
REPS
SETS
Bench Press
225,315,420,420,420
10,10,15,15,15
5
Narrow Grip Bench Press
360
10
3
Wide Grip Bench Press
360
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
345
15
3
Tricep Presses (EZ Curl bar)
310
15
3
Day 2 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,455,455,455
Narrow Grip Bench Press
360
10
3
Wide Grip Bench Press
360
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
345
15
3
Tricep Presses (EZ Curl bar)
310
15
3
22
10, 10, 10, 10, 10,
10
6
Week 3 Light Day
Weight
REPS
SETS
Bench Press
225,315,430,430,430
10,10,12,12,12
5
Narrow Grip Bench Press
400
10
3
Wide Grip Bench Press
400
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
355
10
3
Tricep Presses (EZ Curl bar)
320
15
3
Day 3 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,480,480,480
10,10,10,8,8,8
6
Narrow Grip Bench Press
400
10
3
Wide Grip Bench Press
400
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
355
10
3
Tricep Presses (EZ Curl bar)
320
15
3
Week 4 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,440,440,440
10,10,10,12,12,12
6
Narrow Grip Bench Press
390
10
3
Wide Grip Bench Press
390
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
365
10
3
Tricep Presses (EZ Curl bar)
330
15
3
Week 4 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,500,500,500
10,10,10,10,8,8,8
6
Narrow Grip Bench Press
410
10
3
Wide Grip Bench Press
410
10
3
Dumbbell Bench Press
100's
10
3
Front Raises
75's
10
3
Lateral Raises
75's
10
3
Decline Close Grip Bench Press
365
10
3
Tricep Presses (EZ Curl bar)
330
15
3
23
Week 5 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,450,450,450
10,10,10,10,10,10
6
Narrow Grip Bench Press
390
10
3
Wide Grip Bench Press
390
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
375
10
3
Tricep Presses (EZ Curl bar)
340
15
3
Week 5 Heavy Day
Weight
REPS
SETS
10,10,10,10,5,5,5,5,5
9
Bench Press
225,315,405,495,525,525,
525,525,525
Narrow Grip Bench Press
420
10
3
Wide Grip Bench Press
420
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
375
10
3
Tricep Presses (EZ Curl bar)
340
15
3
Week 6 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,460,460,460
10,10,10,10,10,10
6
Narrow Grip Bench Press
400
10
3
Wide Grip Bench Press
400
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
350
10
3
Tricep Presses (EZ Curl bar)
350
15
3
Week 6 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,495,545,545,545
10,10,10,10,5,5,5,5
8
Narrow Grip Bench Press
430
10
3
Wide Grip Bench Press
430
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
350
10
3
Tricep Presses (EZ Curl bar)
350
15
3
24
Week 7 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,470,470,470
10,10,10,8,8,8
6
Narrow Grip Bench Press
410
10
3
Wide Grip Bench Press
410
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
395
10
3
Tricep Presses (EZ Curl bar)
370
10
3
Week 7 Heavy Day
Weight
REPS
SETS
10,10,10,8,3,3,3,3,3
9
Bench Press
225,315,405,495,570,570
,570,570,570
Narrow Grip Bench Press
440
10
3
Wide Grip Bench Press
440
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
395
10
3
Tricep Presses (EZ Curl bar)
370
10
3
Week 8 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,480,480,480
10,10,10,8,8,8
6
Narrow Grip Bench Press
420
10
3
Wide Grip Bench Press
420
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
405
10
3
Tricep Presses (EZ Curl bar)
380
10
3
25
Week 8 Heavy Day
Bench Press
Weight
225,315,405,495,
570,590, 590,590
REPS
SETS
10,10,10,8,5,3,3,3
8
Narrow Grip Bench Press
450
10
3
Wide Grip Bench Press
450
10
3
Dumbbell Bench Press
110's
10
3
Front Raises
85's
10
3
Lateral Raises
85's
10
3
Decline Close Grip Bench Press
405
10
3
Tricep Presses (EZ Curl bar)
380
10
3
Week 9 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,490,490,490
10,10,10,6,6,6
6
Narrow Grip Bench Press
430
8
3
Wide Grip Bench Press
430
8
3
Dumbbell Bench Press
130's
10
3
Front Raises
95's
10
3
Lateral Raises
95's
10
3
Decline Close Grip Bench Press
425
8
3
Tricep Presses (EZ Curl bar)
400
10
3
Week 9 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,495,570,610,610
10,10,10,8,5,3,3
7
Narrow Grip Bench Press
465
10
3
Wide Grip Bench Press
465
10
3
Dumbbell Bench Press
130's
10
3
Front Raises
95's
10
3
Lateral Raises
95's
10
3
Decline Close Grip Bench Press
425
8
3
Tricep Presses (EZ Curl bar)
400
10
3
26
Week 10 Light Day
Weight
REPS
SETS
Bench Press
225,315,405,500,500,500
10,10,10,6,6,6
6
Narrow Grip Bench Press
440
8
3
Wide Grip Bench Press
440
8
3
Dumbbell Bench Press
130's
10
3
Front Raises
95's
10
3
Lateral Raises
95's
10
3
Decline Close Grip Bench Press
425
8
3
Tricep Presses (EZ Curl bar)
400
10
3
Week 10 Heavy Day
Weight
REPS
SETS
10,10,10,8,5,5,3
7
Bench Press
225,315,405,495,550,590,
635
Narrow Grip Bench Press
475
10
3
Wide Grip Bench Press
475
10
3
Dumbbell Bench Press
130's
10
3
Front Raises
95's
10
3
Lateral Raises
95's
10
3
Decline Close Grip Bench Press
425
8
3
Tricep Presses (EZ Curl bar)
400
10
3
Ed Coan’s Raw Strength Building Routine
Ed says to use your one rep training max as your starting point, NOT YOUR
COMPETETIVE MAX! This training max represents the weight you use in Week
10 and then you just subtract 20lbs. each week to get the weight you can use for
that week. If you squat less than 500, then subtract 15 pounds, and if under 300,
subtract 10 pounds. At the end of 10 weeks, you will be able to perform two reps
with your old one rep maximum. This should minimally yield a gain of 5%.
THE ONLY EQUIPMENT HE USED WAS A BELT AND OCCASIONALLY KNEE
WRAPS!
27
OFF-SEASON PROGRAM
Week 1
REPS
SETS
Squats
8
2
Olympic Pause Squats
5
2
Week 2
REPS
SETS
Squats
8
2
Olympic Pause Squats
5
2
Week 3
REPS
SETS
Squats
5
2
Olympic Pause Squats
5
2
Week 4
REPS
SETS
Squats
5
2
Olympic Pause Squats
5
2
Week 5
REPS
SETS
Squats
5
2
Olympic Pause Squats
5
2
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
28
Week 6
REPS
SETS
Squats
3
2
Olympic Pause Squats
3
2
Week 7
REPS
SETS
Squats
3
2
Olympic Pause Squats
3
2
Week 8
REPS
SETS
Squats
2
2
Olympic Pause Squats
3
2
Week 9
REPS
SETS
Squats
2
1
Olympic Pause Squats
3
2
Week 10
REPS
SETS
Squats
2
1
Olympic Pause Squats
3
2
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
Adductor Hip Work (exercises, reps, sets, vary)
Hamstrings (exercises, reps, sets, vary)
Calves (exercises, reps, sets, vary)
29
Peaking for a meet?
Below is the Ed’s meet cycle routine. Ed Coan used loose fitting single ply gear
that does not compare to what is out there today! While we encourage you to go
raw, it would be a disservice not to include this routine.
The single rep on the last week is not a max attempt; be sure to save something
in the tank for the meet.
MEET CYCLE PROGRAM
Week 1
Equipment Used
REPS
SETS
Squat
Belt
5
2
Squat
Belt
5
2
Squat
Belt/Loose Wraps
5
2
Squat
Belt/Loose Wraps
5
2
Squat
Belt/Loose Wraps/Suit Straps Down
3
1
Squat
Belt/Medium Wraps/Suit Straps Up
3
1
Squat
Belt/Tight Wraps/Suit Straps Up
2
1
Squat
Belt/Meet Tight Wraps/Suit Straps Up
2
1
Squat
Belt/Meet Tight Wraps/Suit Straps Up
2
1
Belt/Meet Tight Wraps/Suit Straps Up
1
1
Belt
5
2
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Squat Heavy Walkout 115% (hold
5 seconds)
Week 10 (Meet Week)
Squat 50-60%
30
Josh with good friend and
powerlifting legend,
ED COAN
Ed Coan Bench Press Routine
Ed Coan, one of the original Powerbuilders, trained like this.
REPS
SETS
Bench Press
2-10
2
Close Grip Bench Press (10-15% Less than Bench Press
2-10
2
Incline Bench Press (10-15% Less than Close Grip Bench
Press
2-10
2
Upper Body – Day 2
REPS
SETS
Behind the Neck Press
1-10
2
Dumbbell Lateral Raises
10-12
2
Bent Over Flies
10-12
2
Upper Body – Day 1
Eddy Coan is a big believer in heavy shoulder work and has behind the neck
pressed an excess of 400 lbs.
REPS
SETS
Light Bench Press
10-12
2
Tricep Pushdown
8-10
2
Bicep or Hammer Curls
10-12
2
Light Dumbbell Fly
10-12
2
Dips
8-10
2
Upper Body – Day 3
31
If you want to bench press 300 lbs., Eddy Coan recommends the following
routine.
Weight
REPS
SETS
Week 1
190
10
2
Week 2
190
10
2
Week 3
200
8
2
Week 4
210
8
2
Week 5
220
5
2
Week 6
230
5
2
Week 7
240
5
2
Week 8
250
3
2
Week 9
260
3
2
Week 10
270
2
2
Week 11
190
10
2
Week 12
300
1
1
Sometimes Ed Coan would combine days 2 and 3. While Coan did not do the
volume of a Bill Kazmaier, it was clear he did more than just the core lifts. On
squat day, he was known to include exercises like leg presses and leg
extensions.
We can all learn from Ed Coan.
Not only is he the greatest
powerlifter of all time, the best squatter of all time, and the best deadlifter of all
time, the dude was also built like a brick outhouse!
32
Coan/Phillipi Deadlift Routine
Here is a deadlift routine Ed Coan and Mark Phillipi designed. This program
helped me pull my first 700 lbs deadlift. This program will test your testicular
fortitude!
Week 1
WEIGHT
REPS
SETS
Deadlift
75%
2
1
Deadlift (90 second rest interval between sets)
60%
8
3
Stiff Leg Deadlift
8
3
Bent Over Rows
8
3
Lat Pull Downs
8
3
Good Mornings
8
3
WEIGHT
REPS
SETS
Deadlift
80%
2
1
Deadlift (90 second rest interval between sets)
65%
8
3
Stiff Leg Deadlift
8
3
Bent Over Rows
8
3
Lat Pull Downs
8
3
Good Mornings
8
3
WEIGHT
REPS
SETS
Deadlift
85%
2
1
Deadlift (90-120 second rest interval between sets)
70%
6
3
5
3
Stiff Leg Deadlift
8
3
Bent Over Rows
8
3
Lat Pull Downs
8
3
Good Mornings
8
3
Circuit
Below
rest
90
seconds
between
sets,
3 minutes between circuits, repeat 3 times
Week 2
Circuit
Below
rest
90
seconds
between
sets,
3 minutes between circuits, repeat 3 times
Week 3
Circuit
Below
rest
90
seconds
between
3 minutes between circuits, repeat 3 times
33
sets,
Week 4
WEIGHT
REPS
SETS
Deadlift
90%
2
1
Deadlift (90-120 second rest interval between sets)
75%
3
3
Stiff Leg Deadlift
8
3
Bent Over Rows
8
3
Lat Pull Downs
8
3
Good Mornings
8
3
WEIGHT
REPS
SETS
Deadlift
80%
3
3
Deadlift (120 second rest interval between sets)
65%
3
3
Stiff Leg Deadlift
5
3
Shrugs
5
3
Bent Over Rows
5
3
Lat Pull Downs
5
3
Good Mornings
5
3
WEIGHT
REPS
SETS
Deadlift
85%
2
1
Deadlift (120 second rest interval between sets)
70%
3
3
Stiff Leg Deadlift
5
3
Shrugs
5
3
Bent Over Rows
5
3
Lat Pull Downs
5
3
Good Mornings
5
3
WEIGHT
REPS
SETS
Deadlift
90%
2
1
Deadlift (120 second rest interval between sets)
75%
3
3
Circuit
Below
rest
90
seconds
between
sets,
3 minutes between circuits, repeat 3 times
Week 5
Do Not Circuit Rest Two Minutes Between Sets
Week 6
Do Not Circuit Rest Two Minutes Between Sets
Week 7
Pick three of previous exercises for assistance-one to
bring up a weak point, one complementary, one of your
choice)
34
Week 8
WEIGHT
REPS
SETS
Deadlift
95%
2
1
Deadlift (120 second rest interval between sets)
70%
3
3
WEIGHT
REPS
SETS
Deadlift
97.5%
1
1
Deadlift (120 second rest interval between sets)
70%
3
2
Stiff Leg Deadlift
5
2
Bent Over Rows
5
3
Lat Pull Downs
5
3
Good Mornings
5
3
WEIGHT
REPS
SETS
Deadlift
100%
1
1
Deadlift (120 second rest interval between sets)
60%
3
2
WEIGHT
REPS
SETS
Pick three of previous exercises for assistance-one to
bring up a weak point, one complementary, one of your
choice)
Week 9
Week 10
No Assistance Work
Week 11
Testing Max or Meet Day!!!
Both Ed Coan and Bill Kazmaier use a linear periodization approach; meaning
they start with low intensity/high volume and gradually increase the intensity and
lower the volume as their peak date approaches meet day.
Mike Ruggiera is one of the most muscular human beings I have ever seen! He
resembles a silver back gorilla and has the strength to back that look. Mike
trained at West Side Barbell Club for years under the guidance of Louis
Simmons. Here is a sample of the routine he used to produce his super human
strength and physique.
35
Look at the traps on 370 lb.
Mike Ruggiera
Rest
Monday
Dynamic Upper Body
Notes
REPS
SETS
Interval
between
sets
Speed Bench Press 50% of One Rep
Max
Lactic Acid Tolerance Training
(Incline/Decline/Flat Press, usually
with Dumbbells)
Tricep Movement
3 different grips
High Reps For Time
Reach 60 reps as
fast as possible
High Upper Back Movement
Lateral or Front Raise
Face Pulls or
Reverse Bench
Abs
36
10
3
or Reps
Rear Delt Movement
Shoulder Movement
3
10 to 12
As Many
as it takes
30-45
seconds
Not
Specified
1 minute
10 to 12
2
1 minute
10 to 12
2
1 minute
10 to 12
3
1 minute
Rest
Tuesday
Notes
REPS
SETS
Max Effort Lower Body
Interval
between
sets
Work to 1-3 rep max,
Max Effort Movement (Deadlift, Good
perform exercise two
Morning Squat Variations) @ over
weeks in a row, can
85%
be enhanced with
3 to 5
3 to 5
N/A
5 to 7
4
N/A
5 to 7
3
N/A
5 to 7
3
1 minute
10 to 15
3
1 minute
bands
Hamstring Movement
Machine or band,
Single Leg at a time
Stiff Legs, Pull
Low Back Movement
Throughs,
Hyperextensions
Upper Back Movement
Bicep Movement
Dumbbell or Barbell
Rows
Hammer Curls
Standing Ab Movement
8
N/A
Rest
Thursday
Notes
REPS
SETS
Max Effort Upper Body
Interval
between
sets
Bench Press Variations (Boards, Floor
Press, Decline/Incline, Reverse Band
Press, Close Grip)
Press Assistance Work
Work to 1-3 rep max,
perform exercise two
weeks in a row, can
be enhanced with
bands
Pin Lockouts, Low
End Partials, Reverse
1 to 3
3 to 5
N/A
5 to 7
3
N/A
3 to 7
3
5 to 7
3
N/A
10 to 12
3
1 minute
Grip
Triceps Movement
Shoulder Movement
High Upper Back Movement
Pick Two Exercises
Vertical Press
Movement
Face Pulls or
Reverse Bench
Abs
8
37
Two
Minutes
3
Rest
Saturday
Notes
REPS
Interval
SETS
between
Dynamic Effort Lower Body
sets
Speed Box Squats
50-60%
2
8 to 10
45 seconds
Speed Deadlifts (optional)
50%
2
5
1 minute
Lactic Acid Tolerance Training High
Quad work, Light
Rep for time or reps
Weight
3
1 minute
4
N/A
3
1 minute
Machine or band,
Single Leg at a time
More reps, Lighter
Than Tuesday
Hamstring Movement
Low Back Movement
5 to 7
Shrugs
10 to 15
3
1 minute
Bicep Movement
10 to 15
3
1 minute
Standing Ab Movement
This
program
was
heavily
influenced
by
Soviet/Eastern
Bloc
training
methodologies. Athletes use the conjugate method, meaning they use special
exercises designed to increase their squat, bench, and deadlift. The athlete does
not perform the specific competition lift in training. A normal training week is four
days; two upper body days and two lower body days, broken into one max effort
day and one dynamic effort day for each. On the max effort days athletes work
up to a 1-3 rep max on the special exercises, while on the dynamic effort day
athletes use a lower percentage of their 1 rep max and lift the weight with
maximum force.
Accessory movements are performed both days and the
emphasis is on working one’s weaknesses. This training is certainly far from a
powerbuilding approach.
However, it would be foolish to not mention Mike
Ruggiera and West Side Barbell. One look at Mike Ruggiera, Chuck Vogelpohl,
38
or J.L. Holdsworth, and you can tell Westside training does not just build strength
but also size.
39
Powerbuilding
In the past, the founding fathers of bodybuilding were required to perform feats of
strength in addition to their posing routines.
This meant men with great
physiques also possessed great strength and power, and those who possessed
great strength and power did not look like total “slobs.”
Even if strength is not your primary objective, it is important to realize that your
limit strength, or how much force you can exert in one all out effort, is the base of
both athletics and physique building. For strength athletes, it is important to
include the small exercises that assist in the core lifts. Remember that Branch
Warren, Johnnie Jackson, and Ronnie Coleman all started out as powerlifters.
That foundation of limit strength set the stage for their superhuman physiques. In
this book there are many examples of routines by top powerlifters, and as you
can see, they all include exercises that are usually associated with bodybuilders.
Powerbuilding is a hybrid of powerlifting and bodybuilding.
Successful
powerlifters are part bodybuilder, and successful bodybuilders build their base
with powerlifting.
Whether your goal is to be a competitive bodybuilder or
powerlifter, or you are just a gym rat who wants to get as big and strong as
possible, there is something in this book for you.
Good luck in your
powerbuilding quest. While we do not know you personally, we thank you for
letting us be a part of your journey.
40
Psychological Preparation and Goal Setting
Pain and pleasure are the factors that all humans use to make decisions in their
daily lives. How true is this for you and your goals as a powerbuilder? I would
venture to say it is very true. For some, this motivation is important in achieving
great things, while for others, this is the cause for never achieving their
ambitions.
When you are dieting or training, what do you envision? What do you think
about? Some view this process as complete self-deprivation and torture. This is
all they think about. Diet is associated with pain and suffering. In this paradigm
of pain and pleasure, people view their diet and training within the spectrum of
pain. Unless you are some sort of masochist, this is a quick path to achieving
less than optimal results. If the path to your goals is viewed in a painful light,
more often than not you will fall short of what you desire.
What about people who succeed in gaining strength and packing on slabs of
muscle? Usually, these people envision the great benefits that will come from
the training and diet. As a bodybuilder, it may be walking up to get the first place
trophy at a contest. For a college student, it might be having the best body at
spring break in South Padre and a fat guy may just envision himself confidently
talking to pretty girls. These scenarios all operate within the pleasure paradigm.
All these are examples of people who choose to focus on the positive aspects of
their desired outcomes, instead of the painful part of the process of getting there.
It is on you. What do you focus on? If you want to succeed, focus on success.
41
Notice I never used the word “failure.” The reason I never used that word is that
there is no failure, just results. Thomas Edison did not see his failed attempts at
making the light bulb as failures; rather he saw them as a beneficial part of the
process. Of his thousands of “failures” he said, “I have learned 9,999 ways not to
make a light bulb,” and further added, “Every wrong attempt discarded is another
step forward!” If your powerbuilding goals do not pan out as expected, you can
either learn from them or let them defeat you.
Five Goal Setting Strategies that can be beneficial to achieving your goals.
1. SET CLEAR, DEFINABLE, & MEASURABLE GOALS

Your goal should not be to “gain size.” Instead, it should be to gain 12
pounds in a prescribed amount of time, or to grow your arms a specific
amount of inches in a prescribed amount of time. The probabilities of
reaching the latter two goals is much higher because they are clear,
measurable, and have a time line attached to them.
2. TELL SOMEONE ABOUT YOUR GOALS

Post your goal on Facebook, tell your friends, tell your parents, tell
anyone.
It is much easier to “punk out” when no one holds you
accountable for your actions. Tell yourself, by writing your goal down and
posting it where you see it everyday. This way it will become engrained in
your subconscious mind.
Visualize that goal every time you see it in
writing.
3. VIVIDLY IMAGINE/VISUALIZE YOURSELF ACHIEVING YOUR GOALS
42

Science has shown that the human nervous system cannot tell the
difference between a real and imagined experience.
If you visualize
yourself succeeding, your nervous system will believe you have already
succeeded. Perception is reality; if you perceive yourself as great, the
road to greatness is paved. Incorporate as many senses as you can while
visualizing. What does the action of your goal smell like? How does it
sound? How does the grip on the bar feel? Hear the steel hitting the floor
after a successful PR pull. The more detailed you are in your visualization,
the more likely your subconscious is to believe it actually happened. Don’t
be scared of success. You were created in God’s image and He wants
you to be successful and happy.
4. TAKE ACTION TOWARD YOUR GOALS

Talk is cheap! If you want to lose weight, you need to change your eating
habits and exercise. The sooner you start, the sooner you will reach your
goals. I don’t know about you, but patience is not one of my strong suits. I
want to crush those goals NOW!
5. EVALUATE YOUR PROGRESS TOWARD YOUR DESIRED OUTCOMES

Keeping the goal of gaining size in mind, if you have done a certain diet
for a month and have not gained a pound, you need to change something.
Doing the same thing repeatedly and expecting a different result is the
definition of insanity. This is where a mentor or coach is very helpful and
increases your chances of achieving your goal. Consider keeping a log.
Log as much as you can. The more data you have to analyze, the quicker
43
you can identify a problem. Log your food and your weights. If you had a
crappy work out, what did you eat that day? If you want to lose weight,
you can simply look at your data and find out which foods combined with
workouts are the most effective toward weight loss. The same principle is
followed for gaining weight. Photographs don’t lie – use them to help see
changes in your body. Your data will quickly tell you which foods and
workouts give you the most desired outcome.
You can achieve great things with your mind because, as previously stated,
perception is reality. The power of your mind can get you stronger, which will
lead to greater muscle gain and loss of fat.
Proper visualization (not some bogus self esteem enhancement program) is hard
work, and requires practice and repetitions.
Have you ever walked into a
hardcore gym and felt a pump before you even pick up a weight? This is your
mind at work. Just wishing, without the requisite hard work, does nothing to help
you reach your goals. The mind reacts much the same way the body does; if you
train and condition it regularly, it will respond with a performance that you can
always count on and that is a source of pride.
A 2009 study published in “The Perceptual Motor Skills Journal” showed that
when athletes believe in their competition training plans, they are more likely to
be successful in their given sport. As a bodybuilder, this means you must have
faith in your pre-contest plan in order to make it work optimally. As a powerlifter,
you must believe in your programming. After all, why would you train a certain
44
way if you did not believe in it?
Belief and preparation combine for results
beyond your imagination. It is truly a case of synergy!
The power of belief may also be related to fatigue. A 2009 study published in the
“European Journal of Applied Physiology” entitled “The Limit to Exercise
Tolerance in Humans: Mind over Muscle,” challenged the notion that fatigue
causes exhaustion and showed that exhaustion might be caused by perceived
rate of effort. “If you think you can, or you think you can’t, YOU ARE RIGHT!”
This adage is written on the wall of the Original Metroflex Gym in Arlington,
Texas.
What does all of this mean to you? It means: you have to believe to achieve!!!!
You have to believe in yourself, in your talents and capabilities, in your goals and
the methods you are using to achieve your goals.
10 Ways to Motivate Yourself
1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional
setbacks along the way, but regard them as learning experiences,
thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it (a good place to find such a training
program is right here in this book).
4. Take pain and fatigue as signs that you are working hard to achieve your
goal, not as negatives.
5. Challenge yourself in training.
45
6. Devise your own, personal definition of success. It's what you say it is, not
what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!
Having a sound mind, body, and spirit will help you succeed in your
powerbuilding quest - and in life!
46
Building a Base
Dr. Fred Hatfield once said, “You cannot shoot a cannon out of a canoe!” In
terms of powerbuilding, this means you need a base of foundational strength. In
the pre-steroid era through the early 1980s, most bodybuilders (champion and
gym-rat alike) with a great physique realized building strength with basic,
compound, multi-joint lifts was the key to size, strength, power, and symmetry.
What has changed? Why do many current bodyduilders not adhere to these time
tested truths? Massive amounts of anabolic agents like growth hormone, IGF-1,
insulin, and other strange anabolic agents stacked with absurd amounts of
steroids have allowed people to get away with unsound training practices. I have
seen some good bodybuilders do a routine for their legs that consisted of:

Leg Extensions

Leg Curls

High Hack Squats

Calf raises
Many times people that work out like that are good bodybuilders because of
sound genetics, good dietary practices, and massive dosages of anabolics.
What if this bodybuilder performed these leg lifts?

Squats

Front Squats

Parking Lot Lunges

Glute Ham Raises

Leg Extensions
47
I’ll tell you exactly what would happen: Within a year, this national level
bodybuilder would be making a run at the Olympia or the Arnold Classic. Many
bodybuilders literally remove the testosterone from the gym when they train!
They believe their muscular physiques are a product of sound training, when in
fact it is genetics and drugs. If you can train like the first example and are big
and muscular, then you have great genetics. Imagine what you could do if you
trained correctly. Training hard is fun; training like a pussy is detrimental to your
mental and physical health. TRAIN HARD!
Train Big Lifts
“I probably sound like a broken record saying that big, compound, multi-joint lifts will
yield the greatest strength and mass gains, while also doing the best job of building
inter- and intra-muscular coordination. Besides, no one cares how much you leg curl
EMG activity, and if they do, you shouldn’t care what that person thinks anyway,”
said strength coach Chad Smith, founder of Juggernaut Training. What does this
mean?
To get big and strong, you need to keep core lifts at the core of your
program. For back development, deadlifts beat lat pull downs; for chest and triceps,
weighted dips take precedence over a cable movement; standing presses beat out
machine lateral raises; and front squats are superior to leg extensions. Remember,
a great powerbuilding program will have both compound (multi-joint movements) and
isolation single joint movements. The key is integrating both to play in concert like a
fine orchestra. If we had to choose, we would choose big lifts over small isolation
ones – luckily, we do not!
48
Limit Strength
Limit strength is the ability to produce maximum force voluntarily in a given
action. In other words, how much force can you produce in one, all-out effort
(regardless of time)? Powerlifting is a test of limit strength. Olympic lifting should
be called powerlifting, and powerlifting should be called maximum strength lifting.
There are three kinds of limit strength:
1. ECCENTRIC STRENGTH: how much weight you can lower without losing
control
2. STATIC STRENGTH: how much weight you can hold stationary without
losing control
3. CONCENTRIC STRENGTH: how much weight you can lift one time with
an all-out muscle contraction
Outside of powerlifting, is limit strength important? Absolutely! Limit strength in
athletic endeavors is your foundation and could, in fact, be labeled foundational
strength. Take the advice of Dr. Squat and realize that you cannot shoot a
cannon out of a canoe; you must shoot it from a sturdy foundation. Start building
your base now if you want to be the best powerbuilder you can be (or even the
best bodybuilder you can be).
Generally, Limit Strength is best increased with athletes using more than 85% of
their one repetition maximum. Limit Strength is primarily developed through core
lifts, which are compound movements, meaning they involve more than one joint.
Here are some core lifts that can help set the foundation to good a powerbuilding
program
49
The Squat
Whether you back squat, front squat, Olympic squat, Zercher Squat or belt squat,
you need to squat! The squat needs to be performed by going below parallel.
Your body was created to go through the full range of motion, and after all, partial
reps will only yield partial development.
The author ready to squat
Here are a few to tips to squatting maximal weight:

Walkout with one step on each leg; make your walkout as short as
possible to safely perform the squat.

Initiate the movement by breaking at the hips, not the knees

Push the knees out as you descend, reverse, and ascend

Hold your breath throughout the entirety of the movement, breathe
between reps
50

Come out of the hole by driving your head and upper back into the bar

Keep your chest up

Keep the back arched; and shoulder blades together
The squat has been called the king lift for gaining size and strength. Various
studies have shown that weight training in general increases growth hormone
and testosterone levels during and post-exercise.
It now appears this acute
response is more important in hypertrophy and tissue remodeling, than chronic
changes in hormone levels at rest.
To maximize these benefits, training
programs that are moderate in intensity with short rest intervals and high volume
elicit the greatest acute hormonal elevations. Compound movements increase
testosterone and growth hormone, and squats do the most of any resistance
exercise (including the leg press). The body’s natural release of testosterone
and growth hormone is a catalyst for muscle growth. What does this mean? If
you have no preexisting injuries and want to maximize the release of anabolic
hormones without using illegal performance enhancing drugs, SQUAT! If you
want your muscles to grow, SQUAT!
A study at the University of North Dakota compared muscle recruitment during a
leg press and a free weight barbell squat lift. The study used two groups of
subjects. Group 1 was made up of ten untrained, healthy men, and Group 2 was
made up of sixteen trained, healthy male athletes. The analysis method used
was electromyographic (EMG) activity.
EMG activity was recorded from the
erector spinae (ES), gluteus maximus (GM), vastus lateralis (VL), and biceps
femoris (BF) muscles. The exercises performed were the leg press and the
barbell squat lift.
51
Every subject in Group 1 lifted three repetitions of both exercises using a weight
equivalent to their own body weight, which ranged from 155 to 165 lbs. In Group
2, each subject performed three repetitions of both exercises using a weight
equivalent to 80% of their 1 RM in both lifts, which ranged from 225 to 600lbs.
The results indicated that in Group 2, the trained group, the squat exercise
elicited significantly more EMG activity than did the leg press in the ES, GM, and
BF. A significant difference in the VL activity was not observed between the two
exercises, but the activity in the VL was still slightly greater. In the untrained
group, Group 1, the results were almost a reflection of the trained group. The leg
press utterly failed to recruit the ES, GM, or BF to the degree the barbell squat
did, and the quadriceps were slightly more stimulated in the squat than in the leg
press.
Every lower body muscle was more active in a squat versus the leg press! So
much for the legs getting more direct work in the leg press! But if you want to
increase quad activation even more and take some of the load off the back, give
front squats a try. Or you may want to try belt squats, which remove any direct
downward compression on the back. Need extra glute work? Zercher Squats
have shown the most direct glute work, as measured by EMG, of any squatting
variation, according to Arizona based strength coach Brett Contreras.
People with larger amounts of muscle mass have higher metabolic rates. The
more muscle one has, the more calories one burns, even at rest. Award winning
ISSA certified personal trainer George Baselice added this on the subject of fat
loss as it relates to the squat: “The squat challenges your cardiovascular system
52
to an extent unequaled by any other weight training exercise. The reason being
the hypoxia effect, in which oxygen intake or use is temporarily inadequate. This
breathless state is a tremendous metabolic stimulator.
Squats will build an
armor-clad heart and lungs, like a high-performance engine.” This is just one
more reason to squat. Build a base and get under that squat bar!
The Overhead Press
The sport of Olympic weightlifting consists of a combined total of two lifts, the
clean and jerk and the snatch. Up until 1972, Olympic weightlifting included a
third lift: the overhead press, or the ”press” (as it was referred to at that time).
The overhead press was very popular, but it has since fallen out of favor in many
strength training programs. This is too bad because the overhead press is one of
the most effective exercises to build a powerful upper body.
The overhead press is performed by resting the bar on one’s shoulders in the
front, with the legs locked and the back straight.
From the resting, or rack
position, the bar is lifted until the elbows are fully extended.
While the Overhead Press is primarily a shoulder movement, it forces the entire
body to work in concert. The athlete’s legs and core stabilize the weight, while
the shoulders and triceps press the weight up.
A good coaching cue is to remind the athlete to “squeeze” his glutes. Because
so many muscles are working in this compound movement, it is one of the best
overall upper body muscle builders. That is why it was a staple in most old-time
strongman training regimes.
53
For the most part, the overhead press works the entire shoulder, unlike the
bench press, which works mostly the anterior deltoid.
Specifically, overhead
pressing allows free movement of the scapula, whereas the scapula is retracted
in the bench press. Because of how the shoulder is worked this lift, the overhead
press can eliminate issues of muscle imbalance and enhance overall shoulder
health.
The overhead press does have some variations. Some of the more popular ones
are seated overhead press with barbell or dumbbells, and the standing dumbbell
press, which is performed like the standing press except with dumbbells instead
of a barbell. The push press is a great lift for developing total body strength and
rate of force development.
The push press is performed in the same manner as the standing press, but with
leg drive.
Like the squat, the push press needs to be initiated with hip
movement, first by sitting back, then dipping down like a vertical jump and using
the hips. Quads and shoulders are used to push the bar to extension above the
head.
Dumbbell military press, seated or standing, offers some advantages. Dumbbells
allow each limb to move independently and are harder to stabilize than barbells.
Dumbbells allow the joints to follow their natural or desired.
Be the last of dying breed; perform the overhead press!
Chin-Ups
Chin-ups will require you to lift your own bodyweight and, as you advance,
additional weight can and should be added. Chin-ups are very hard for many
54
people, especially heavier people. Many folks new to strength training will not be
able to perform even a single chin-up.
I keep saying chin-up and many will wonder is there a difference between a chinup and a pull-up. The answer is yes. Pull-ups are harder than chin-ups. Pullups require your grip to be pronated (meaning you have an overhand grip with
palms facing away from you).
Both can play a vital role in your pursuit of
physique and power.
The author performing weighted pull-ups
When performing chin-ups your grip is supinated (meaning it is underhand and
your palms are facing you). Pull-ups focus more on the back muscles, while
chin-ups hit the back and the biceps as well. These are the two basic variations,
but there are plenty of others.
For example, neutral grip pull-ups are performed with a medium width grip, but
variations can be with hands wider or narrower. The shoulder is able to stabilize
your body most effectively with a neutral grip. This grip puts the elbows and
shoulders in their most effective line of pull. This is the easiest chin-up variation,
55
so additional loads can be used more quickly. The biceps are used much more
with this grip than with traditional pull-ups.
Not only do chin-ups increase your limit strength, but they also take your grip
strength to a whole new level. Your fingers, your hands, and your forearms are
all used when performing chin-ups. Since you have to stabilize your core in a
chin-up, even your abdomen gets a workout.
If you cannot do chin-ups, the most effective way to train is through band
assisted pull-ups. Start from a dead hang and pull up. As you pull up, the bands
will start to assist you.
Negatives can help an athlete become more efficient at handling his body weight.
These are simply performed by having the athlete perform only the negative
(eccentric) portion of the pull.
To do this, the athlete jumps up then lowers his bodyweight with no assistance
for a specified amount of time. Partner assisted pull-ups are another helpful
modality in enabling an athlete to develop the strength to do a chin-up. These
are done like a normal pull-up, but with partner assistance.
As an athlete advances, he can do the negative without assistance. The only
drawback to partner assisted chin-ups is the lack of quantitative data on the
concentric (upward) phase of the movement. It is impossible to truly know how
much a partner is helping.
This can be troublesome in planning/tracking
workouts.
Lat pull downs are not very effective in developing the strength to do a chin-up.
Chin-ups require you to stabilize your bodyweight. Lat pull-downs are done on a
56
machine, so that important aspect is neglected. Furthermore, lat pull downs are
an open kinetic chain movement, while chin-ups are a closed kinetic chain
movement; and are generally superior for muscle building, strength, and
functionality. Additionally, when performing lat pull downs, the concentric portion
of the lift is downward from the arms extended to the chest; this is the opposite of
a deadlift, bench press, military press, or squat. While lat pull downs may not
cause a direct deviation of the aforementioned motor patterns, they certainly will
not enhance them!
Some points to ponder when doing a chin-up:

Always use a full range of motion.

Look up on the way up.

Bend your legs and cross your feet, effectively squeezing your glutes

Keep your chest up

Drive up with your elbows to the floor
The Bench Press
Former powerlifting world champion and renowned trainer, Rickey Dale Crain,
once said, “The bench press is the best basic upper body lift, and that is, it works
more muscle groups than any other upper body lifts.” The bench press has been
hailed by some as the Holy Grail of lifting and by others as a complete waste of
time. Arnold Schwarzenegger, Doug Young, Ronnie Coleman, and Bill Kazmaier
all had the bench press at the core of their chest routine.
Recently, there has been sort of an anti-bench press renaissance amongst
strength and conditioning professionals.
Usually this ruckus is initiated by a
“strength” coach that weighs a buck thirty-five and has a neck like a stack of
dimes. They are scared of the movement and suck at it, so they want everyone
57
else to avoid it. These guys need to check their egos at the door! The bench
press is the king when it comes to adding slabs of meat to the upper body.
Remember, the bench press allows for the heaviest weight of any exercises to be
handled, and it is a true strength builder. The bench press is a compound, multijoint exercise that can be beneficial to most healthy athletes.
Some things to remember when bench pressing:

Your grip width for a regular bench press grip should be slightly wider than
your shoulders.

Wrap your thumb around the bar (thumbless grips have been responsible
for many serious injuries).

The bar should be close to your wrist and palms in your hands, not the
fingers (this would be a recipe for severe wrist pain).

When gripping the bar, the athlete should make sure to squeeze the bar.

Tighten your upper back before you lift the weight out of the rack. This
gives you a solid base from which to perform the press. Additionally, it
allows you to engage your lats to assist in the movement. If you do not
keep your chest up, you will increase your chance of shoulder injury and
lose power.

You must maintain this chest position through the entirety of the lift.

Your elbows should be in (but not excessively) while bench pressing
(descending and ascending).
58
The Deadlift
In classic strength training, there is an ongoing debate regarding the merits of
two exercises. If an athlete could only select one exercise, would it be the squat
or the deadlift? Fortunately, athletes do not have to make this difficult decision.
Deadlifts work virtually every muscle in the body and the National Association of
Speed and Explosion has identified the deadlift as the most important test to
measure an athlete’s ability to produce force through the ground or (ground
contact force.) The deadlift is arguably the most effective posterior chain (back
side
of
your
body)
builder
available.
Strengthening the posterior chain
with the deadlift can reduce the
chance
of
injury.
Weak
hamstrings greatly increase the
chance
of
an
ACL
injury,
patellofemoral pain, and many
other problems in the hip, lower back, knees, and ankles. Devices, such as leg
curl machines, are not an effective means to strengthen the posterior chain
because co-contraction of the hamstrings and glutes does not occur.
Unlike deadlifts, leg curls are movements that are open chain and adhere to one
plane of motion. In certain cases, these types of movements can cause overuse
injuries and motor pattern retardation because stabilizer muscles go unused and
59
movements are in a fixed plane of motion. Additionally, that fixed plane of motion
may not be ideal for your body type.
“Functional training” is a buzzword that is frequently based on exercise fashion,
not exercise science.
A functional exercise serves a purpose and generally
prepares an athlete for a movement pattern in sport or in daily living activities.
Functional exercises train movement patterns, not individual muscles, in an
isolated manner.
Nothing is more functional than to pick up a heavy load off the ground.
Additionally, the deadlift is in front of the body, but must be picked up using the
posterior chain. While we are focusing on building muscle and strength, it is
important to know the deadlift can help you in every day life.
You should not use straps when you deadlift; the deadlift is the ultimate exercise
to increase your grip. Your forearms will get stronger and grow larger if you
deadlift heavy. As you can see, deadlifts benefit more than just the back!
Some reminders for proper deadlift technique:

Push through your heels

Middle of the foot should be directly under the bar, the shins must be
touching the bar

The back is in extension, not rounded

The shoulder blades should be directly over the bar

The elbows must remain in full extension throughout the entirety of the
movement

Lower the bar in the opposite way the bar was lifted in terms of hip and
knee angles
60
The deadlift is the ultimate back builder, but deadlifts also work virtually every
muscle in your body. Because of the amount of motor units recruited, deadlifting
(like squatting) is a catalyst for muscle.
Like the squat, the deadlift produces a very favorable spike in the natural
production of growth hormone and testosterone. If your goal is to lose fat, your
post-oxygen debt will be larger because of all of the muscle mass recruited
(meaning your metabolic rate is greatly increased).
The deadlift is a multidimensional modality that uses almost every muscle in the
body. It strengthens the posterior chain, aids in over all muscle growth, builds
grip strength, builds speed, and greatly enhances mental toughness.
Bar Dips
Weighted dips were a staple strength training movement before modern
machines and gimmicks. Weighted dips have a place in a wide spectrum of
programs that serve a wide range of goals. Here are some reasons to include
weighted dips in your training program.

Weighted dips force you to handle your bodyweight plus an additional
load. In most sports, minimally, you will have to be proficient with your
bodyweight.

Weighted dips force the athlete to use his upper body and core to stabilize
the load, unlike pushups where your feet are on the ground.

For muscle hypertrophy, do a google search on weighted dips; many of
the results will refer to this exercise as the “king” for the chest and the
61
triceps. How many exercises claim this kind of monopoly on two different
muscle groups?

Dips build strength in functional activities and in strength tests. Pat Casey,
the first man to bench press 600, had weighted dips at the core of his
program. Want to bench big? Try dips! Not to mention they help the
overhead press. Dips helped me win the overhead press with ease at the
Atlantis Strongest Man in America Contest.

Athletes with shoulder or elbow injuries may find dips to be a good
substitute for bench pressing.

Dips have been the staple of many great physique athletes.
I have
personally witnessed Branch Warren and Ronnie Coleman do dips on
many occasions.

Bar Dips are a closed kinetic chain exercise, unlike the bench press.
Additional Core Lift Benefits
Heavy core lifts may also help prevent injuries because they stimulate new bone
growth.
Follow these guidelines when trying to stimulate bone growth.

3-6 sets with <10 repetitions

Rest periods - 1-4 minutes using a typical periodization scheme designed
to increase muscle hypertrophy and strength.

The exercises should be compound movements (all of the previous
exercises discussed would fall into this category).
62
The body will adapt differently to various weight training programs. If your goal is
an increase in muscle size (hypertrophy) a moderate load is called for (65-80% of
your one repetition max), rest periods should be short (approximately 60-90
seconds), and repetitions should be in the 6-15 range. The optimal number of
reps for muscle hypertrophy will vary on an individual basis.
Other factors
(besides genetics, nutrition and supplementation) that influence hypertrophic
response to resistance training are time under tension, amount of weights used,
range of motion, and, of course, exercise selection. If your goal is strength, you
will need to use more than 85% of your one rep max, repetitions will be five or
less, and a full recovery of two to five minutes must be taken. If you are a
powerbuilder your goal is to build strength and size; so exercise selection, rest
intervals, and rep ranges will cover a wide spectrum.
Hormonal Response to Heavy Core Lifts
The more muscle fibers that one uses during an exercise the greater the
hormonal and remodeling response will be. Only the muscle fibers that are used
during the resistance training are subject to adaptation.
To increase the concentration of serum testosterone, remember these principles.

Use heavy weights (>85% of one rep max)

Use moderate to high volume, which means multiple exercises or multiple
sets and short rest intervals.

Increasing growth hormone levels can be achieved by doing higher
repetitions (in the ten rep range) and using short rest periods between
sets.
63

Optimization of the response of adrenal hormones to resistance training is
achieved by using high volume, large muscle groups, and very brief rest
periods.

Optimizing your hormonal response to exercise will keep you anabolic,
and increase your strength; the goal of the powerbuilder!
Building size and strength takes time!
It is best done with core lifts as the
foundation of your training program.
If we had to choose between core lift
training and single joint isolation lift training, the choice would be simple. The
core lifts are the way to go. Look at all of the great bodybuilders that started as
powerlifters: Ronnie Coleman, Arnold, Franco Columbo, Branch Warren, Johnnie
Jackson, Ben White, and the list goes on. Notice all of the aforementioned have
dense, grainy, shredded muscle. This was accomplished because of their limit
strength base.
Even if you decide to become chemically enhanced, it is important to build a
great drug-free base. The reasons are simple; you will be able to maintain your
gains much better after you cease the use of anabolics. These lifts also develop
tendons and ligaments, something steroids cannot do. Heredity dealt the cards,
but training plays the hand. You cannot shoot a cannon out of canoe - you need
a base. Build the base!
Limit Strength Programs
Next is a limit strength program I designed for BJ Whitehead. His meet lifts
increased from 445 to 501 in the bench, 545 to 639 in the squat, and 545 to 650
in the deadlift. All of these lifts were performed 100% raw and in competition.
64
Here is exactly what BJ did.
WEEK 1
Day 1
WEIGHT
300,320,340,
Bench Press Paused
360,380
Bench Touch and go
350
Wide Grip Bench Press
300
Dead Bench (rest 1 minute)
335
Dumbbell fly
65
Front Raises
55's
Hammer Curls
40
Iso Prone Abs
1 minute
Day 2
WEIGHT
Squat
405
Olympic Pause Squats
305
One Leg DL
50
Side Bends
70
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench
305
Military Press (top of head)
205
Bent over fly
30
Bicep Curls (EZ Curl Bar)
90
Leg raises (knees to chest)
Leg raises (straight up)
65
REPS
SETS
3
5
4
6
1
10
5
10
1
REPS
5
6
6
8
10
REPS
8
8
10
12
12
9
1
2
4
3
3
3
3
SETS
5
2
4
3
3
SETS
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45
seconds)
Deadlift
Deadlift (60 second rest)
Bent Over rows
Shrugs
Stiff Leg Deadlift (on plate)
Spread Eagle sit ups
WEIGHT
REPS
SETS
300
2
6
2
3
5
15
8
8
2
6
3
3
3
3
REPS
3
5
6
1
8
3
5
1
REPS
5
6
10
8
10
REPS
8
8
12
10
12
9
SETS
4
1
2
4
3
3
3
3
SETS
5
2
4
3
3
SETS
2
2
3
3
3
3
405, 445
360
195
305
255
10
WEEK 2
Day 1
WEIGHT
Bench Press Paused
330,350,370,390
Bench Touch and go
350
Wide Grip Bench Press
305
Dead Bench (rest 1 minute)
350
Dumbbell fly
70
Front Raises
60
Hammer Curls
50
Iso Prone Abs
1 minute
Day 2
WEIGHT
Squat
420
Olympic Pause Squats
315
One Leg DL
55
Side Bends
70's
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench
315
Military Press (top of head)
215
Bent over fly
30
Bicep Curls (EZ Curl Bar)
95
Leg raises (knees to chest)
Leg raises (straight up)
66
Day 4
Squat Explosive (rest 45
seconds)
Deadlift
Deadlift (60 second rest)
Bent Over rows
Shrugs
Stiff Leg Deadlift (on plate)
Spread Eagle sit ups
WEIGHT
REPS
SETS
300
2
6
2
3
5
15
8
8
2
8
3
3
3
3
REPS
3
6
6
1
6
5
6
1
REPS
5
6
10
8
10
REPS
8
8
15
10
12
9
SETS
3
1
2
4
3
3
3
3
SETS
5
2
4
3
3
SETS
2
2
3
3
3
3
405,460
360
205
315
265
10
WEEK 3
Day 1
WEIGHT
Bench Press Paused
365,385,400
Bench Touch and go
350
Wide Grip Bench Press
315
Dead Bench (rest 1 minute0
365
Dumbbell fly
75
Front Raises
60's
Hammer Curls
50
Iso Prone Abs
1 minute
Day 2
WEIGHT
Squat
430
Olympic Pause Squats
320
One Leg DL
55
Side Bends
70
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench
325
Military Press (top of head)
225
Bent over fly
30
Bicep Curls (EZ Curl Bar)
100
Leg raises (knees to chest)
Leg raises (straight up)
67
Day 4
Squat Explosive (rest 45
seconds)
Deadlift
Deadlift (60 second rest)
Bent Over rows
Shrugs
Stiff Leg Deadlift (on plate)
Spread Eagle sit ups
WEIGHT
REPS
SETS
300
2
6
2
3
5
15
8
8
2
10
3
3
3
3
REPS
1
6
6
5
4
5
1
1
REPS
2
3
2
3
6
10
REPS
3
3
6
8
6
REPS
2
1
6
10
5
SETS
3
1
2
2
2
2
2
1
SETS
2
3
2
2
2
2
SETS
2
2
3
2
2
SETS
6
3
3
2
3
420, 470
360
215
330
275
10
WEEK 4
Day 1
WEIGHT
Bench Press Paused
300
Bench Touch and go
225
Wide Grip Bench Press
250
Dumbbell fly
60
Front Raises
50
Hammer Curls
55
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
405
Squats (90 second rest)
300
Olympic Pause Squats
280
One Leg DL
60
Side Bends
60's
Plate Twists
25
Day 3
WEIGHT
Close Grip Bench
260
Military Press (top of head)
200
Bent over fly
25
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 sec.)
300
Deadlift
405
Lat Pull Downs
150
Shrugs
225
Spread eagle sit ups
68
WEEK 5
Day 1
WEIGHT
325, 345,365,
Bench Press Paused
385,405
Bench Touch and go
350
Wide Grip Bench Press
320
Dead Bench
380
Dumbbell fly
75
Front Raises
65
Hammer Curls
50
Iso Prone Abs
1 minute
Day 2
WEIGHT
Squat
420, 460
Squats (60 second rest)
360
Olympic Pause Squats
325
One Leg DL
65
Side Bends
75
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench
350
Military Press (top of head)
235
Bent over fly
35
Bicep Curls (EZ Curl Bar)
115
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 sec.)
300
Deadlift
435, 485
Deadlift (90 second rest)
405
Bent Over rows
225
Shrugs
340
Stiff Leg Deadlift (on plate)
295
Spread Eagle sit ups
10
69
REPS
SETS
2
5
7
6
1
8
4
8
1
REPS
3
3
6
8
8
10
REPS
6
8
8
8
12
9
REPS
2
2
3
5
15
6
10
1
2
3
3
3
3
3
SETS
2
5
2
2
3
3
SETS
2
2
3
3
3
3
SETS
6
2
5
3
3
3
3
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (60 second rest)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
Day 3
Close Grip Bench (w/50 lbs of
chain each side)
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45
seconds)
Deadlift
Deadlift (90 second rest)
Bent Over rows
Shrugs
Stiff Leg Deadlift (on plate)
Spread Eagle sit ups
Week 6
WEIGHT
370,390,
410,430
350
325
385
75
65's
50
1 minute
1 minute
WEIGHT
430, 475
360
335
75
75
45
WEIGHT
REPS
SETS
2
4
8
6
1
10
4
10
1
1
REPS
3
3
6
5
10
10
REPS
1
2
3
3
3
3
2
1
SETS
2
4
2
2
3
3
SETS
Max triple
3
250
35
115
WEIGHT
6
10
10
12
9
REPS
2
3
3
3
3
SETS
300
2
6
440, 500
420
240
350
305
25
2
3
5
15
6
6
2
4
3
3
3
3
70
WEEK 7
Day 1
WEIGHT
Bench Press Paused
395,415,435
Bench Touch and go
350
Wide Grip Bench Press
330
Dead Bench
395
Dumbbell fly
80
Front Raises
70's
Hammer Curls
60
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
445, 500
Squats (60 second rest)
360
Olympic Pause Squats
355
One Leg DL
80
Side Bends
90's
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench (w/50 lbs of
350
chain each side)
Military Press (top of head)
260
Bent over fly
35
Bicep Curls (EZ Curl Bar)
125
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45
300
seconds)
Deadlift
455, 520
Deadlift (90 second rest)
435
Bent Over rows
255
Shrugs
360
Stiff Leg Deadlift (on plate)
310
Spread Eagle sit ups
25
Week 8 - Repeat Week 4 - Deload
71
REPS
2
9
6
1
6
3
5
1
1
REPS
3
3
5
4
6
10
REPS
SETS
3
1
2
3
3
3
3
2
1
SETS
2
6
2
2
3
3
SETS
1
3
6
12
6
12
9
REPS
2
3
3
3
3
SETS
2
6
2
3
5
15
6
6
2
4
3
3
3
3
WEEK 9
Day 1
WEIGHT
370,390,410,
Bench Press Paused
430,450
Bench Touch and go
405
Wide Grip Bench Press
340
Dead Bench
410
Dumbbell fly
85
Front Raises
70
Hammer Curls
65
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
540
Squats (90 second rest)
405
Walkout (hold ten count)
635
Olympic Pause Squats
380
One Leg DL
85
Side Bends
90
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench (w/50 lbs of
335
chain each side)
Military Press (top of head)
275
Bent over fly
35
Bicep Curls (EZ Curl Bar)
130
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45
300
seconds)
Deadlift
545
Deadlift (90 second rest)
455
Bent Over rows
265
Shrugs
360
Stiff Leg Deadlift (on plate)
335
Spread eagle sit ups
35
72
REPS
SETS
1
5
4
6
1
5
3
4
1
1
REPS
2
3
1
3
3
6
10
REPS
1
2
2
3
3
3
2
1
SETS
1
4
1
2
2
3
3
SETS
3
2
5
14
6
12
9
REPS
2
3
3
3
3
SETS
2
6
2
3
5
15
5
5
1
3
3
3
3
3
WEEK 10
Day 1
WEIGHT
395,415,
Bench Press Paused
435,455
Bench Touch and go
405
Wide Grip Bench Press
350
Dead Bench
415
Dumbbell fly
85
Front Raises
70
Hammer Curls
65
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
575
Squats (90 second rest)
430
Walkout (hold ten count)
645
Olympic Pause Squats
395
One Leg DL
90
Side Bends
90
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench (w/50 lbs of
350
chain each side)
Military Press (top of head)
290
Bent over fly
35
Bicep Curls (EZ Curl Bar)
135
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45
300
seconds)
Deadlift
585
Deadlift (90 second rest)
465
Bent Over rows
275
Shrugs
375
Stiff Leg Deadlift (on plate)
350
Spread eagle sit ups
35
73
REPS
SETS
1
4
5
6
1
6
4
5
1
1
REPS
1
3
1
3
3
6
10
REPS
1
2
2
3
3
3
2
1
SETS
1
3
1
2
2
3
3
SETS
2
2
4
15
5
12
9
REPS
2
3
3
3
3
SETS
2
6
1
3
5
15
5
5
1
3
3
3
3
3
WEEK 11
Day 1
WEIGHT
Bench Press Paused
415,440,460
Bench Touch and go
405
Wide Grip Bench Press
360
Dead Bench
425
Dumbbell fly
90
Front Raises
70
Hammer Curls
80
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
605
Squats (90 second rest)
455
Walkout (hold ten count)
675
Olympic Pause Squats
410
One Leg DL
90
Side Bends
90
Plate Twists
45
Day 3
WEIGHT
Close Grip Bench (w/50 lbs of
370
chain each side)
Military Press (top of head)
300
Bent over fly
40
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45
300
seconds)
Deadlift
600
Deadlift (90 second rest)
495
Lat Pull Downs
200
Shrugs
405
Spread Eagle Sit Ups
35
Week 12 - Repeat Week 4 & 8 - Deload
Week 13 - MEET
74
REPS
1
6
6
1
46
4
5
1
1
REPS
1
3
1
2
3
6
10
REPS
SETS
3
1
2
1
3
3
3
2
1
SETS
1
3
1
2
2
3
3
SETS
1
1
3
6
12
9
REPS
2
3
3
3
SETS
2
6
1
3
6
10
5
1
2
3
2
3
BJ Whitehead is a great competitor. He gets as huge a carryover at a meet as
any powerlifter should who is psychologically prepared. Want to try a similar
program? Take your goal weights and divide them by BJ’s maxes. For instance,
take a goal of 350 lbs. Divide it by BJ’s max of 500 and you will get 70%. So, for
the listed weights on the bench days, multiply his lifts by 70% (.7). Same logic
could be applied to squats or deadlifts, but remember this program took into
consideration BJ’s week by week accounts and feedback.
75
Here is another example of a limit strength program developed for Josh Baxley.
WEEK 1
Day 1
WEIGHT
Bench Press (Paused)
195, 210, 225, 240, 255
2
5
Bench Touch and go
235
5
1
Wide Grip Bench Press Paused
190
6
2
Dead Bench Rest 60 seconds
225
1
6
Bar Dips (parallel)
90
5
5
Dumbbell fly
50
10
3
Front Raises
30's
6
3
Iso Prone Abs
1 minute
1
2
Side Iso Abs (right and left)
1 minute
1
1
Day 2
WEIGHT
Squat
275, 315
3
2
Squats (explosive) one minute rest
245
3
6
Olympic Pause Squats
225
5
2
One Leg DL (Dumbbells)
35
6
2
Glute Hams
Side Bends
60's
8
8
4
2
Plate Twists
25
10
2
Day 3
WEIGHT
Close Grip Bench
245
REPS SETS
REPS SETS
REPS SETS
5
2
Depth Jump Push Up
6
2
Plyo Push Up
6
2
Military Press Standing
150
6
2
Bent over fly
30
10
3
Dicks Press
145
8
5
12
10
3
2
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
315, 375
2
3
6
2
Deadlift (rest one minute)
300
4
6
Pull Ups
20
6
3
Stiff Leg Dl off 3 inch platform
225
8
3
Barbell Rows
235
5
3
Shrugs
225
15
3
8
3
Spread eagle sit ups
76
REPS SETS
WEEK 2
Day 1
WEIGHT
Bench Press (Paused)
220, 230, 245, 260
2
5
Bench Touch and go
235
6
1
Wide Grip Bench Press Paused
205
6
2
Dead Bench Rest 60 seconds
240
1
6
Bar Dips (parallel)
100
5
5
Dumbbell fly
55
12
3
Front Raises
40's
6
3
Iso Prone Abs
1 minute
1
2
Side Iso Abs (right and left)
1 minute
1
1
Day 2
WEIGHT
Squat
285, 325
3
2
Squats (explosive) one minute rest
245
3
8
Olympic Pause Squats
235
5
2
One Leg DL (Dumbbells)
40
6
2
Glute Hams
25
8
4
Side Bends
65's
8
2
Land Mines
45
10
2
Day 3
WEIGHT
Close Grip Bench
245
REPS SETS
REPS SETS
REPS SETS
6
2
Depth Jump Push Up
6
2
Plyo Push Up
6
2
Military Press Standing
155
6
2
Bent over fly
30
12
3
Dicks Press
140
8
5
Leg raises (knees to chest)
12
3
Leg raises (straight up)
10
2
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
205
2
6
Deadlift
325,390
3
2
Deadlift (rest one minute)
300
4
8
Pull Ups
35
5
5
Stiff Leg Dl off 3 inch platform (straps okay)
235
8
3
Barbell Rows
240
5
2
Shrugs (straps okay)
240
15
3
Spread eagle sit ups
10
8
3
77
REPS SETS
WEEK 3
Day 1
WEIGHT
Bench Press (Paused)
240, 255, 270
Bench Touch and go
235
Wide Grip Bench Press Paused
215
Dead Bench Rest 60 seconds
250
Bar Dips (parallel)
100
Dumbbell fly
55
Front Raises
40's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
295, 345
Squats (explosive) one minute rest
245
Olympic Pause Squats
240
One Leg DL (Dumbbells)
50
Glute Hams
Side Bends
25
70's
Land Mines
45
Day 3
WEIGHT
Close Grip Bench
255
Depth Jump Push Up
Plyo Push Up
Military Press Standing
160
Bent over fly
30
Dicks Press
150
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
335,405
Deadlift (rest one minute)
300
Pull Ups
45
Stiff Leg Dl off 3 inch platform (straps okay)
245
Barbell Rows (straps okay)
245
Shrugs (straps okay)
240
Spread eagle sit ups
25
78
REPS SETS
2
3
8
1
6
2
1
6
8
4
15
3
8
3
1
2
1
1
REPS SETS
3
2
3
10
5
2
4
2
10
4
8
2
10
2
REPS SETS
6
2
6
2
6
2
6
2
15
3
6
5
12
3
10
2
REPS SETS
2
6
3
2
4
10
5
5
8
3
5
2
2o
3
8
3
WEEK 4
Day 1
WEIGHT
Bench Press (Paused)
200
Wide Grip Bench Press Paused
215
Bar Dips (parallel)
Bodyweight
Dumbbell fly
35
Front Raises
25
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
265
Olympic Pause Squats
170
One Leg DL (Dumbbells)
35
Glute Hams
Side Bends
Bodyweight
50's
Land Mines
30
Day 3
WEIGHT
Close Grip Bench
185
Military Press Standing
105
Bent over fly
30
Dicks Press
100
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
225
Pull Ups
Bodyweight
Leg curls
80
Shrugs (straps okay)
155
Spread eagle sit ups
Bodyweight
79
REPS SETS
3
3
6
2
8
4
10
2
8
2
1
2
1
1
REPS SETS
3
3
5
2
4
2
10
2
8
2
10
2
REPS SETS
6
2
6
2
15
3
6
3
12
3
10
2
REPS SETS
2
6
1
5
5
3
8
3
20
2
8
3
WEEK 5
Day 1
WEIGHT
Bench Press (Paused)
220, 235, 250, 265, 280
Bench Touch and go
235
Wide Grip Bench Press Paused
220
Dead Bench Rest 90 seconds
260
Bar Dips (parallel)
120
Dumbbell fly
60
Front Raises
45's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
305, 355
Squats (explosive) one minute-30 seconds rest
275
Olympic Pause Squats
250
One Leg DL (Dumbbells)
60
Glute Hams
Side Bends
35
70's
Land Mines
55
Day 3
WEIGHT
Close Grip Bench
265
Depth Jump Push Up
Plyo Push Up
Military Press Standing
175
Bent over fly
35
Dicks Press
155
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
350, 420
Deadlift (rest one minute-thirty seconds)
325
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
60
260
250
260
45
80
REPS SETS
2
5
9
1
6
2
1
4
6
4
6
3
5
3
1
2
1
1
REPS SETS
2
2
3
5
5
2
4
2
8
4
8
2
10
2
REPS SETS
5
2
6
2
6
2
5
2
10
3
5
5
12
3
10
2
REPS SETS
2
6
2
2
3
5
5
4
6
3
5
2
20
3
8
3
WEEK 6
Day 1
WEIGHT
Bench Press (Paused)
240, 255, 270, 285
Bench Touch and go
235
Wide Grip Bench Press Paused
225
Dead Bench Rest
265
Bar Dips (parallel)
125
Dumbbell fly
60
Front Raises
55's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
310,365
Squats (explosive) one minute-30 seconds rest
275
Olympic Pause Squats
255
One Leg DL (Dumbbells)
65
Glute Hams
Side Bends
35
80's
Land Mines
55
Day 3
WEIGHT
Close Grip Bench
270
Depth Jump Push Up
Plyo Push Up
Military Press Standing
185
Military Press Standing (rest 1 minute)
140
Bent over fly
35
Dicks Press
160
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
81
WEIGHT
205
360, 435
335
60
265
255
265
45
REPS SETS
2
4
10
1
6
2
1
3
6
4
6
3
4
3
1
2
1
1
REPS SETS
2
2
3
6
5
2
4
2
8
4
8
2
10
2
REPS SETS
5
2
6
2
6
2
1
3
3
4
15
3
5
5
12
3
10
2
REPS SETS
2
6
2
2
3
5
5
5
6
3
5
2
20
3
8
3
WEEK 7
Day 1
WEIGHT
Bench Press (Paused)
265, 280, 295
Bench Touch and go
255
Wide Grip Bench Press Paused
230
Dead Bench Rest
270
Bar Dips (parallel)
135
Dumbbell fly
60
Front Raises
55's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
315,380
Squats (explosive) one minute-30 seconds rest
290
Olympic Pause Squats
260
One Leg DL (Dumbbells)
65
Glute Hams
Side Bends
35
80's
Land Mines
55
Day 3
WEIGHT
Close Grip Bench
275
Depth Jump Push Up
Plyo Push Up
Military Press Standing
190
Military Press Standing (rest 1 minute)
140
Bent over fly
35
Dicks Press
170
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
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WEIGHT
205
370, 455
335
60
275
260
270
45
REPS SETS
2
3
5
1
6
2
1
3
5
3
8
3
5
3
1
2
1
1
REPS SETS
2
2
3
5
5
2
5
2
10
4
8
2
10
2
REPS SETS
5
2
6
2
6
2
1
3
3
6
15
3
5
5
12
3
10
2
REPS SETS
2
6
2
2
3
6
5
5
6
3
5
2
20
3
8
3
Week 8 -Repeat Week 4 - Deload
WEEK 9
Day 1
WEIGHT
Bench Press (Paused)
225,245,265,285,305
Bench Touch and go
255
Wide Grip Bench Press Paused
240
Dead Bench Rest
280
Bar Dips (parallel)
150
Dumbbell fly
60
Front Raises
60's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
320,390
Squats (explosive) one minute-30 seconds rest
305
Olympic Pause Squats
285
One Leg DL (Dumbbells)
70
Glute Hams
Side Bends
45
80's
Land Mines
65
Day 3
WEIGHT
Close Grip Bench
280
Depth Jump Push Up
Plyo Push Up
Military Press Standing
195
Military Press Standing (rest 1 minute)
145
Bent over fly
40
Dicks Press
175
Leg raises (knees to chest)
Leg raises (straight up)
83
REPS SETS
1
5
6
1
6
2
1
3
5
2
12
3
4
3
1
2
1
1
REPS SETS
2
2
3
4
4
2
3
2
10
4
8
2
10
2
REPS SETS
5
2
6
2
6
2
1
3
3
5
12
3
5
5
12
3
10
2
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
390, 470
Deadlift (rest one minute-thirty seconds)
365
Pull ups
65
Stiff Leg Dl off 3 inch platform (straps okay)
295
Barbell Rows (straps okay)
265
Shrugs (straps okay)
295
Spread eagle sit ups
45
REPS SETS
2
6
1
2
2
5
3
3
5
3
5
2
15
3
8
3
WEEK 10
Day 1
WEIGHT
Bench Press (Paused)
255,275,295,315
Bench Touch and go
255
Wide Grip Bench Press Paused
235
Dead Bench Rest
275
Bar Dips (parallel)
150
Dumbbell fly
60
Front Raises
60's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
Day 2
WEIGHT
Squat
330, 405
Squats (explosive) one minute-30 seconds rest
315
Olympic Pause Squats
295
One Leg DL (Dumbbells)
70
Glute Hams
Side Bends
60
90's
Land Mines
65
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REPS SETS
1
5
7
1
6
2
1
3
6
2
10
3
3
3
1
2
1
1
REPS SETS
2
2
3
3
3
2
4
2
8
4
8
2
10
2
Day 3
WEIGHT
Close Grip Bench
285
Depth Jump Push Up
Plyo Push Up
Military Press Standing
165,185,205
Military Press Standing (rest 1 minute)
155
Bent over fly
40
Dicks Press
185
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
400, 480
Deadlift (rest one minute-thirty seconds)
380
Pull ups
70
Stiff Leg Dl off 3 inch platform (straps okay)
300
Barbell Rows (straps okay)
275
Shrugs (straps okay)
305
Spread eagle sit ups
45
REPS SETS
5
2
6
2
6
2
1
3
3
4
13
3
5
3
12
3
10
2
REPS SETS
2
6
1
2
2
4
3
3
5
3
5
2
15
3
8
3
WEEK 11
Day 1
WEIGHT
Bench Press (Paused)
275, 300, 325
Bench Touch and go
255
Wide Grip Bench Press Paused
240
Dead Bench Rest
290
Bar Dips (parallel)
160
Dumbbell fly
65
Front Raises
65's
Iso Prone Abs
1 minute
Side Iso Abs (right and left)
1 minute
85
REPS SETS
1
3
8
1
6
2
1
1
5
2
6
3
3
3
1
2
1
1
Day 2
WEIGHT
Squat
345, 420
Squat Walk out. Don't squat hold for ten seconds
440, 470
Squats (explosive) one minute-30 seconds rest
325
Olympic Pause Squats
300
One Leg DL (Dumbbells)
75
Glute Hams
Side Bends
70
100's
Land Mines
65
Day 3
WEIGHT
Close Grip Bench
295
Depth Jump Push Up
Plyo Push Up
Military Press Standing
165,190,210
Military Press Standing (rest 1 minute)
165
Bent over fly
40
Dicks Press
195
Leg raises (knees to chest)
Leg raises (straight up)
Leg raises (straight up)
Day 4
WEIGHT
Squat Explosive (rest 45 seconds)
Deadlift
205
405, 485
Deadlift (rest one minute-thirty seconds)
420
Pull ups
75
Stiff Leg Dl off 3 inch platform (straps okay)
305
Barbell Rows (straps okay)
280
Shrugs (straps okay)
315
Spread eagle sit ups
45
REPS SETS
1
2
1
2
3
3
3
2
3
2
8
4
8
2
10
2
REPS SETS
3
2
6
2
6
2
1
3
3
3
15
3
5
2
12
3
10
2
10
2
REPS SETS
2
6
1
2
2
2
3
3
5
3
5
2
15
3
8
3
This routine took Josh Baxley from 365 in the squat to 450, deadlift 445 to 520,
standing press 190 to 220, and bench press 295 to 335. This was all in a period
of 12 weeks and lifts were performed 100% raw.
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Nutrition
Nutrition plays an integral role in an athlete reaching his goal. While I have had
clients in the past (for example, Ronnie Coleman when he first started) that made
great gains eating pizza, cheeseburgers, and bologna, they are definitely the
exception, and not the rule. After Ronnie learned the importance of nutrition, he
made incredible gains.
Most athletes cannot eat junk food like Ronnie did and make any significant
gains. One of the biggest differences between today’s pro bodybuilders and
bodybuilders of the past is that today’s pro eats much more protein.
The supplements of today are far superior to the stuff available in Arnold’s day.
Back then it was common to eat one gram of protein per pound of bodyweight to
fully realize muscle gains. While this is certainly above FDA recommendations, it
is nothing compared to what most modern era bodybuilders consume.
The
modern athlete also has the advantage of many different high protein products
from which to choose. Although it is best to eat as much protein as you can from
natural sources, supplements do have a place as a way to get additional protein,
or as a convenient way to get protein when you are short on time. Look at the
word “supplement.” It’s NOT supplant or substitute! Some of the top-level pros
eat 500-600 grams of protein a day, which would be nearly impossible without
the use of protein supplements. When it comes to performance, you are what
you eat. This will become more apparent as you age. To look like a bodybuilder,
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you will generally have to follow a strict dietary regiment, high in protein and
without excess carbohydrates and fat.
Nutrition For Bulking Up
Bodybuilders typically have an off-season “bulk cycle”, which is followed by a pre
competition “cutting cycle.”
The amount of “bulk" varies greatly between
individuals. The ectomorphic, hard-gainer might only put on five to ten pounds
after months of forced feeding and hard training. Someone of the endomorphic
somatype may put on thirty to fifty pounds in the same period, and a mesomorph
may put on ten to fifteen pounds of solid muscle during the same time period.
Obviously, one of the biggest factors to this whole equation is genetic potential. It
is hard to make a pit bull out of a poodle. No matter what cards you have been
dealt genetically, if you try your best and follow certain guidelines, you can still
reach your potential.
Heredity may have dealt the cards, but nutrition and
training will play the hand! Like the saying goes, “Hard work beats talent when
talent doesn't work hard.”
The modern pro bodybuilder typically stays much leaner, year round, than his
predecessors. Branch Warren, one of the best bodybuilders in the world, never
gets out of shape; he “keeps his abs” year round. This keeps him in demand as a
guest poser and earns him a significant amount of money each year. It is not
smart to stay too lean in the off-season, so most pros simply raise their starchy
carb and healthy fat intake. This gives them better strength and energy, allowing
them to put on pure muscle without additional body fat.
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For a powerlifter,
strongman competitor, football player, et cetera, it may be desirable to put on
some additional fat along with the muscle.
My personal belief is that you are stronger when carrying some body fat, but not
copious amounts. You cannot flex fat! If you stay contest lean year round, you
will not be as strong. You need some body fat to cushion the joints and help your
body carry out essential functions. You can have single digit body fat and be the
strongest man in the world - look at Mariusz Pudzianowski. I have seen athletes
bulk up to 300 pounds and lift some very respectable poundages. These same
athletes then diet down to 195 pounds to compete in bodybuilding and can barely
lift their bodyweight in the bench press. Unsound dietary and training practices
cause these athletes to lose their muscle. It is not the fat loss that makes them
weak, but it is the muscle loss. So to recap, this does not mean one should eat
cheeseburgers and ice cream, become a slug, and expect to lift heavy weight.
The more muscle you have, the more likely your totals will be higher.
If you are a powerlifter or strongman who wants to look good and still be strong,
the secret is to diet gradually. You don’t have to do a bodybuilding diet; just
gradually taper your fats and carbohydrates. Keep your protein intake high and
gradually increase it as you drop your fats and carbohydrates. Take your time
with your diet, and your strength will not suffer. If your goal is to be a competing
bodybuilder, you should keep your weight so as to at least a “4 pack.” Try not to
ever exceed 25 pounds over your projected contest weight. This will help you
maintain good strength levels and allow you to easily diet down to your contest
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weight. If you cannot see some veins in your arms and legs or see any abs, you
are getting fat!
Body type and genetic potential vary greatly from athlete to athlete. These two
factors, along with nutrition and training, will determine your end result. I cannot
tell you how many times I have heard some young guy say it is impossible for
him to gain weight. When I ask him to write down everything he ate that day, it is
typically low quality fast food of 2500 calories or less. Even the greatest genetic
freaks will have a hard time gaining weight on a diet like this. I am going to give
some examples of bulk diets I have used with success over the years with many
clients/athletes I have trained. If you gain weight easily and start to put on too
much body fat, simply change up and cut back on the fats and carbs to tailor it to
your needs.
Bulking Example #1
Meal #1

8 whole eggs

8 oz. ground sirloin

4 cups uncooked oatmeal

2 slices of toast with butter

16 oz whole milk
Meal #2
 16 oz steak or burger

2 baked potatoes fully loaded (butter, sour cream, cheese)

8 oz fibrous vegetables

16 oz milk
Meal #3
 4 slices of bread with 4 tbs of peanut butter (add honey or jelly if desired)

16 oz milk
90
Meal #4
 Same as #2
Meal#5
 Home made protein drink of 16 oz milk, 3 scoops ice cream, 1 cup egg
beaters, add honey if desired.
Meal #6
 Same as meal#3
I personally used this diet for 3 months when I was 17 years old. My weight went
from 180 with a 250 lb. bench press to 210 with a 315 lb. bench. My bodyweight
went up 30 pounds but my waist was still only 33". I did have a smooth layer of
fat overall, but it put me on the road to getting strong and becoming a winning
bodybuilder and strength athlete.
Bulk Example #2
The second bulking diet was shown to me by one of the hardest working
bodybuilders of all time, Tom Platz. It is very simple. You eat 4 pounds of meat
and drink 1 gallon of milk everyday. Divide it up into 4-5 meals. You also can eat
other foods like fruits, starchy carbs, and vegetables. But the 4 pounds of meat
and gallon of milk are the mainstays of this simple, yet extremely effective, plan.
Here is one more example following a healthier weight gain method.
Bulk Example #3
Meal #1
 12 egg whites, 3 yolks

4 slices dry toast

2 cups dry oatmeal

50 gm low carb protein drink
Meal #2
 12 oz lean meat (chicken breast, turkey breast, buffalo, venison, lean
beef)
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
2 plain baked potatoes

8 oz fibrous vegetables
o Everything cooked fat free
Meal #3
 1 cup almonds

50 gm low carb protein drink
Meal #4
 Same as #2
Meal #5
 Same as #2
This is very similar to how most competitive bodybuilders eat in the off-season.
Cutting
When you are bulking up, you never want to let yourself get hungry. Conversely,
when you are cutting down, you never eat until you are actually hungry.
In the old days of bodybuilding, everyone bulked up in the off-season and used a
modified Atkins style diet to get lean for a show.
Here is an example of a cutting diet:
Meal #1
 8 whole eggs for breakfast
Meal #2
 3 cans tuna in oil

1/2 head of lettuce with vinegar and oil dressing
Meal #3
 1 pound sirloin steak

1/2 head of lettuce with vinegar and oil dressing
Meal #4
 3 cans of tuna in oil
After a couple of weeks this diet will leave you feeling pretty depleted. It makes
your fat serve as the energy provider. This diet, over the years, has morphed
into a more sensible, healthier version of itself:
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Meal #1
 10 egg whites

8 oz chicken

1 cup oatmeal uncooked
Meal #2
 Low carb/non fat 50 gm protein drink with water
Meal #3
 16 oz grilled chicken breast

100 grams of starchy carbs from rice or potatoes

6 oz fibrous carbs like broccoli, green beans, tomato, onions, lettuce, etc.
Meal #4
 Same as Meal #2
Meal #5
 Same as Meal #3
Meal #6
 2 cans tuna in water
Obviously there are many variations to these diets. Some may prefer lean wild
game like venison or boar over chicken, while others may like turkey breast or
fish. You may also want to substitute a sweet potato for the rice.
Here is an example of what I witnessed Big Ron Coleman slam down in a day
getting ready for the Olympia:
Meal #1
 100 grams of protein measured from a processed egg white product like
egg beaters scrambled in with a couple slices of nonfat cheese

100 grams of carbs from oatmeal
Meal #2
 One pound sirloin steak

One pound of fat free sweet potato fries
Meal #3
 One pound of grilled chicken breast with KC masterpiece BBQ sauce

One pound of sweet potatoes
Meal #4
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
Same as #3
Meal #5
 One pound of chicken breast
Notice, he eats no vegetables!
Branch Warren’s diet is very similar, but he eats about 5 pounds of lean buffalo,
which contains about half the carbohydrates. Both athletes drink 1-2 protein
drinks a day as well, giving them 500-600 grams of protein a day.
The point I am making is there is no set diet for all individuals. Some people are
more carbohydrate sensitive than others, while some people have a very slow
metabolism. You have to figure out what works best for you.
IMPORTANT: YOU NEED TO KNOW THE FOLLOWING:

1 gram fat = 9 calories,

1 gram protein = 4 calories

1 gram carbohydrate = 4 calories
One diet that is effective for many people is the “Carb Cycle”. This diet can be
modified to fit the needs of most athletes. Here is an example that was used for
a lightweight bodybuilder.
Carb Cycling
Carb Cycle Diet
Protein
Fat
20%
10%
1
Carbs
70%
2
40%
50%
10%
Medium Carb Day
3
20%
70%
10%
Low Carb Day
4
30%
60%
10%
Moderate Carb Day
Day
Calorie ratios are based on contest weight.
High Carb Day
Let’s use 155 pounds as an
example. Your total calorie intake per day will be 1550 (155 x 10) on non-weight
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training days and 1750 (155 X 10 + 200) on weight training days. For example,
day 1, 70% of your calories will be from carbohydrates (1225 calories), 20% of
your calories will be from protein (350 calories), and 10% of your calories will be
from fat (175 calories) this is assuming day one is a weight training day.
The basic rules of this diet are:

Eat 6 meals per day,

Eat every 2.5 - 3 hours.

Consume the majority of your carbohydrates earlier in the day.

Absolutely no carbohydrates after 7PM.
If you have not already done so, buy a measuring cup and a scale. You will need
to measure carbohydrate grams, protein grams, and fat grams. This is very
tedious and time consuming. You will need to use www.calorieking.com to find
the values for each food. I eat the same thing and quantity for every "Day 1" to
keep from having to look up values. The same thing is true for every "Day 2,3,4.”
Drink a minimum of two gallons of water every day. If your hydration is not good,
your workouts will suffer and your metabolism will slow down.
Also consume absolutely no milk, no fruit, no pasta, no white rice, no bread, and
no carrots.
Make protein sources from easily digested proteins like chicken, fish, eggs, and
whey.
Red meat should be limited to flank steak and only two servings per week. When
we get closer, we will cut out red meat, exceptions being lean grass fed beef or
bison or lean wild game meat.
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Carbohydrates should be from complex carbs and greens (sweet potato, white
potato, oatmeal, brown rice, green beans, and spinach).
Fats should be unsaturated. Absolutely, no trans fats. Stick with oils (olive) and
fish oils.
This diet is difficult. It is designed for bodybuilders who are hard fat losers. It is
very effective if followed to the "T.” If you will notice, there are no cheat days. It
sucks, but the results will allow you to reach the hardness that you will need to be
successful.
As you have discovered, bodybuilding is not an easy life. It takes the most
disciplined athlete to be a champion. No one else can do it for you. You have to
do it for yourself. In the end, it is only you on stage with the trophy. It is between
you and the guy competing for your trophy. Train and diet harder than that guy.
Don't let there be any question that he worked harder than you did.
96
Build your own nutritional worksheet and use it daily. Here is an example for a
for high carbohydrate day:
Contest Nutritional Worksheet
High Carbohydrate Day
Protein
Carbs
Grams
Grams Grams Calories
Fat
Meal 1
8 oz. Grapefruit Juice
3 Egg Whites
1 cup Oatmeal
1
10.8
10
21
0.6
54
0
0.3
6
88
48.3
310
5
2.4
3.5
44.9
7.1
37
1.8
0.4
0.4
215.8
41.6
165.6
2.5
2.4
3.5
22.4
7.1
37
0.9
0.4
0.4
107.7
41.6
165.6
3.5
2.4
37
7.1
0.4
0.4
165.6
41.6
24
2
1.5
117.5
24
2
1.5
117.5
95
279.2
Meal 2
1 cup Brown Rice
3.5 oz. Green Veggies (Broccoli)
6 oz. Sweet Potato
Meal 3
1 cup Brown Rice
3.5 oz. Green Veggies (Broccoli)
6 oz. Sweet Potato
Meal 4
6 oz. Sweet Potato
3.5 oz. Green Veggies (Broccoli)
Meal 5
1 Scoop Dymatize Shake with ice and water
Meal 6
1 Scoop Dymatize Shake with ice and water
TOTALS
14.4 1626.4
Fixed Carbohydrate Approach
Another way to diet is to use a fixed carbohydrate approach. This method is
more user friendly, as you do not have to vary percentages of intake. With this
diet, we keep our protein very high (usually 2 – 2.5 grams of protein per pound of
bodyweight). Fat needs to be kept very low and should only be unsaturated fat
from oils. Carbohydrates need to be determined by you. Everyone is different.
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According to Marieb, author of Human Anatomy & Physiology, the body needs
135 grams of carbohydrates to function normally. I recommend starting your diet
at 250-300 grams of carbohydrates per day. Your total calorie intake can be
determined by the following rule of thumb. If your contest goal weight is 200lbs.,
your total caloric intake should be 2000 calories.
So, if you take in 300
carbohydrates per day, that is 1200 calories right there. That only leaves 800
calories per day!! That would mean our 200lb. bodybuilder would only be taking
in 200 grams of protein and zero grams of fat (impossible). So what does that
tell you? It tells you that YOU have to do the leg work to make the macronutrient
values work for your goals.
Now, this doesn’t mean that you can go to
McDonalds, eat the Big Mac, plug those “nutrient” values into your program, and
expect it to work because the math works.
You have to eat foods that are
conducive to fat loss and muscle building. Your foods will come from the same
pool of foods as listed in the Carb Cycle Diet above.
On the next page is an example of a fixed low carbohydrate worksheet used by a
bodybuilder from Metroflex Gym:
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Fixed Low Carb Diet
Protein
Grams
Carbs
Grams
Fats
Grams
Calories
Grapefruit Juice
12 Egg Whites
10 oz. Cooked Oatmeal
Meal 2
1.0
43.2
5.4
21.0
2.8
25.0
0.0
0.8
2.1
88.0
191.2
140.5
8 oz. Chicken Breast
10 oz. Sweet Potato
Meal 3
52.2
5.7
0.0
58.7
2.7
0.6
233.1
263.0
8 oz. Tilapia
10 oz. Sweet Potato
59.1
5.7
0.0
58.7
6.1
0.6
291.3
263.0
8 oz. Flank Steak
1 cup Brown Rice
61.3
5.0
0.0
45.0
24.0
1.8
461.2
216.2
8 oz. Flank Steak
10 oz. Sweet Potato
61.3
5.7
0.0
58.7
24.0
0.6
461.2
263.0
Protein Shake
12 Egg Whites
TOTALS
52.2
5.7
363.5
0.0
58.7
328.6
2.7
0.6
66.6
233.1
263.0
3367.8
Meal 1
Meal 4
Meal 5
Meal 6
This diet was for a 240 lb. bodybuilder who was just beginning his diet. Note that
the carbohydrates seem high. As the diet progresses, the carbohydrates would
gradually decline as protein increases. As the carbohydrate intake decreases,
fat loss, energy, pump, strength, and overall look are all taken into account when
determining optimum carbohydrate intake. Some guys look ridiculously hard with
300g of carbohydrates daily, and some guys need to go even lower or higher
than the recommended amount of 135g per day. It is truly an exercise of trial
and error. It’s hard work. Big Ron always said, “Everyone wants to look like a
bodybuilder, but no one wants to lift no heavy ass weight”. I would like to add
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that everyone wants to look like a bodybuilder, but not many have the discipline
to eat the same bland crap, day in, day out, for 12-16 weeks.
Optimum conditioning is not done by diet alone. Cardio is also necessary. Some
guys like to spend endless hours on the treadmill. I find that long monotonous
cardio is similar to marathon running. Personally, I do not find the marathoner’s
physique very appealing.
I have found that the most effective method is to
implement HIIT training with barbell complexes and Atlas Stones (see Odd Lifts
& Conditioning chapter). If you have a lot of fat to lose, you probably should
implement some of the treadmill work for 15 minutes per day in an HIIT fashion in
addition to barbell complexes and Atlas Stones. You should also consider your
time table if you have more fat than normal. Don’t set unrealistic goals that you
can’t achieve because your timetable is too short. Be REAL.
So, what have we learned about dieting? The one thing you need to take from
this chapter is that there are different diets for different people with different
goals. We have shown you how to gain weight - no secret there, eat more
calories than you consume. Protein builds muscle, carbohydrates and fats give
us the energy to create the force in the gym to build the muscle. We have shown
you how to improve body composition. It is a little more than just cutting fat or
just cutting carbohydrates. It takes experimentation on your part to determine
which diet is most effective for your goals. Dieting alone is not going to cut it.
Weight training and HIIT is recommended to maintain muscle (if not build
muscle) during a diet. Bodybuilders have seemed to resign themselves to getting
smaller when dieting. Why not build muscle when dieting? As long as your
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protein is high and you have enough carbohydrates and fats to crush some iron,
it can be done. I can’t tell you how many times I have someone come to me and
say, “Why do I get so small when I diet?” The first thing I ask, “What are you
doing for cardio?” I then get my favorite answer. “Man, I’m doing 60 minutes 5
times per week on the treadmill.” Why do we train like marathon runners when
we are strength athletes? If you want your diet to be successful, make sure you
check out the Odd Lifts and Conditioning chapter. Nutrition is absolutely critical
to your success in your powerbuilding program!
101
Recovery
Recovery is the time in which the muscle grows and becomes stronger. The
muscle actually begins breaking down during our hardcore workouts and is in a
catabolic state. Once we begin recovery, the muscle turns on to an anabolic
state.
All athletes, including powerlifters, bodybuilders, and powerbuilders, will benefit
from a properly planned recovery period.
Powerlifters recruit an enormous
amount of muscle fiber to be used in one maximal lift. The fiber adapts to the
intense strain, breaks down, and prepares for hypertrophy once the athlete
begins recovery. Bodybuilders use multiple exercises and vary their reps from 820, stressing higher volume at a lesser intensity.
The powerbuilder is a
combination of both the powerlifter and bodybuilder, and he stresses many
muscle fibers at different levels of intensity.
Bodybuilders all have different lengths of recovery.
Arnold Schwarzenegger
often prescribed hitting muscle groups every other day. Ronnie Coleman would
train muscle groups twice per week. Branch Warren trains muscle groups only
once per week. Why are there so many different recovery periods for athletes in
the same sport? Recovery is mostly determined by the athlete’s genetic blue
print. Ectomorphs are generally hard gainers, Mesomorphs gain the easiest, and
Endomorphs usually gain fat more rapidly than muscle. There are a number of
factors that can determine sufficient recovery periods. Adequate calorie intake is
the most important. If you are not eating enough to give your body the energy
and protein to rebuild the muscle, it will not grow or become stronger. Insufficient
102
caloric intake will result in overtraining, and more than likely, an injury. Another
factor would be the use of PEDs (performance enhancing drugs). Testosterone,
an androgenic hormone produced by the body, is paramount in creating an
anabolic environment for muscle. If athletes choose to introduce PEDs to their
training regiment, the workload on the muscle can be increased as the recovery
period is accelerated.
Powerlifters train lifts (movements), not muscle groups.
involve particular muscle groups.
The individual lifts
Typically, the particular exercises are only
done once per week, although there are some popular Eastern Bloc programs
that perform each lift multiple times per week.
Some powerlifters utilize a
“deload” week. The deload is an excellent tool to rest connective tissue as well
as the CNS (central nervous system). A simple guideline to follow for deloading
is to use less than 70% intensity (lighter weights used) and use less than 70%
total volume (sets & reps). It is common for powerlifters to take 7-14 days off
prior to a meet, so that he is fully recovered prior to a maximum effort lift. Many
powerlifters do not train the week following a meet in order to rest the central
nervous system after a maximum effort. After all, Russian researchers have
proven maximal competition lifts can take weeks from which to recover, because
of the tremendous strain on the CNS.
Powerbuilders train both core lifts and muscle groups. The lifts they for which
they train are the deadlift, squat, and bench press. Powerbuilders also include
muscle groups such as biceps, deltoids, triceps, and the posterior chain. They
typically follow the same recovery protocol as powerlifters. Muscle groups and
103
specific exercises are only hit once per week, giving them a 7 day recovery. A
deload is also used by some powerbuilders. Resting the CNS is imperative to an
athlete, considering the amount of stress placed on the body.
Some people do not fit into any of these categories. So, is recovery important for
the skinny guy just trying to add a little muscle? Of course! As stated earlier,
without adequate recovery, the muscle cannot grow or become stronger.
Recovery opens the anabolic window! How about the guy who is leaning out? Is
recovery important to him? Yes! If this guy is dieting, his body is automatically in
a catabolic state. That means that fat is reducing as well as muscle. In order to
save as much as muscle possible, adequate recovery is a must.
“OK, I get it! Recovery is important! So what different factors of recovery are
important, and how should I implement them in my program?” Glad you asked…
Nutrition / Caloric Intake
As stated earlier, adequate caloric intake is vital to the body during recovery so
that anabolism can occur. Protein is vital to protein synthesis, the precursor to
anabolism. In order to maximize gains, as much as two and a half grams of
protein per pound of bodyweight may be needed. Carbohydrates and fats are
necessary for the energy reservoirs for hardcore workouts.
An easy way to
determine adequate caloric intake is to take your goal weight and multiply by 10
and add 800. For example, if you weigh 230 pounds but want to weigh 250, eat
3300 calories (250 X 10 + 800 = 3300). That means 3300 calories of quality
foods. This is a bare bones minimum recommendation, depending on metabolic
rate and activity level.
Many athletes will need 16-20 calories per pound of
bodyweight when attempting to bulk up.
104
Legal Supplements
I would recommend the following: BCAAs, Krealkaline, and Glutamine.
Of
course, a quality whey protein mix is highly recommended. Men should take 10g
of BCAA, 10g of Krealkaline, and 10g of Glutamine 30 minutes prior to workout
and repeat within 30 minutes after workout. Women should cut the dose in half
but use the same protocol.
Not So Legal Supplements
We highly discourage the use of these compounds. However, it would be
unfair and naïve not to mention these anabolic agents. Androgenic Anabolic
Steroids (AAS) have been around for a long time. Different drugs have different
effects. Some drugs appeal to bodybuilders, while others are more appealing to
powerlifters. Some drugs appeal to both. Testosterone is popular in both sports.
Bodybuilders prefer Testosterone Propionate and Testosterone Suspension
during contest preparation to limit water retention. Some popular dieting drugs
are Masteron, Trenbolone, Winstrol, and short ester Testosterone. During offseason, many bodybuilders prefer longer esters such as Testosterone Cypionate
because they are not concerned with water retention, and want mass gains.
Some powerlifters use the same AAS as off-season bodybuilders.
Some of
these drugs are Anadrol, Dianabol, long ester Testosterones, and Deca
Durabolan, just to name a few.
The drugs are essentially the same for off-
season bodybuilders, powerlifters, and powerbuilders.
AAS are believed to
improve recovery time, thus allowing the athlete to train longer, harder, and with
105
greater intensity. Always consider possible adverse effects to your health and
adverse legal consequences.
Sleep
Sleep is imperative to recovery.
The body emits most of its natural growth
hormone during REM sleep. Many articles written state the body needs at least
seven hours of sleep. These articles are usually written for the “average person”.
Bodybuilders, powerlifters, and powerbuilders certainly do not fit that category.
We recommend at least eight hours of solid, uninterrupted sleep.
beneficial to nap as often as possible.
It is also
A recent study conducted by the
University of Chicago Medical School and published in the “Annals of Internal
Medicine” confirmed this. It consisted of two control groups, both on calorie
restricted weight loss diets.
One group was sleep deprived; while the other
group had a full night’s sleep every night. Both groups lost the same amount of
weight in this study; however, the sleep-deprived group had 25% less fat loss. If
you are trying to maximize muscle mass and minimize body fat, science
conclusively shows you need your sleep.
Factors Affecting Recovery
We stated earlier that your genetic make-up plays a huge role in recovery. Dr.
Fred Hatfield wrote an excellent article, “Finding the Ideal Training Split.” In this
article, Hatfield cited numerous variables pertaining to recovery for training splits.
Some of these variables include tolerance to pain, level of “psych,” and amount
of rest between workouts. Hatfield also determined that the “slow gainer” and the
“fast gainer” have different recovery periods.
106
A “slow gainer” typically can
complete 15-20 reps at 80% of his 1RM. A “fast gainer” can only complete 4-6
reps at 80% of his 1RM. The athlete should perform this “test” on several muscle
groups, as each muscle group has a different tolerance to exercise.
The
following table, extrapolated from Hatfield’s article, will help you determine which
type of gainer you are:
Reps Performed with 80% Max
Standard
Deviation
From Mean
4 or Less
4-6
6 - 10
10 - 13
13 - 17
17 - 21
-3
-2
-1
Mean
+1
+2
21 or More
+3
Tolerance
Level
Very, Very
Low
Very Low
Low
Average
High
Very High
Very, Very
High
Ability To Make Gains
Fast Gainer (20-25% of
Total Population
Average Gainer (5060% of Total
Population)
Slow Gainer (20-25% of
Total Population
Once you have determined your category, the adequate amount of recovery can
be determined. Hatfield recommended recovery periods for light, medium, and
heavy workouts. There are certainly advantages for training light or medium, but
the premise of this book is training “balls out,” hard core, and with heavy weight.
Typically, a slow gainer will need 3-5 days recovery, depending on which muscle
group has been worked. Abdominal, calf, and forearm work will need 3 days of
recovery. Larger muscle groups, like the legs and lower back, will need 5 days of
recovery.
The fast gainer will need 5-7 days of recovery. Rest the abdominals, calves, and
forearms for 5 days. The lower back and legs will need to be rested 7 days.
Now all this may sound great but how can one practically apply it? Here are a
few examples.
Remember intensity is not based on a one repetition maximum.
It is the effort you need to put forth to lift the prescribed weight. An example
107
would be if ten repetitions are prescribed at 60% intensity in the squat, and your
ten repetition maximum is 400 lbs, your workout weight would be 240 pounds
(400 x .6=240.)
Powerbuilding Routines for Easy Gainer
Here are two routines for easy gainers. Typically, easy gainers are people who
are mesomorphs and have a large percentage of fast twitch muscle fiber. The
first routine is a three-day a week powerbuilding routine.
Day 1
Exercise
Sets
Reps
Intensity
Front Squats
3
10,8,6
100%
Leg Press
3
20
100%
Glute Ham Raises
3
10
100%
Deadlifts
5
5
100%
Hyperextensions
2
15
100%
Land Mines
4
10
80%
Calf Raises Standing
3
30
80%
Forearms Flexion/Extension
3
20
80%
Exercise
Sets
Reps
Intensity
Standing Military Press
5
5
100%
Lateral Raises
3
10
100%
Bench Press
5
10
60%
One Armed Rows
5
12
60%
Dicks Press
4
10
80%
Incline Dumbbell Curls
3
15
60%
Weighted Crunches
4
12
Flexion/Extension Forearm
6
15
Wrist Roller 36 Inches
5
Calf Raises on Leg Press
5
15
100%
Seated Calf Raises
5
20
100%
Day 2 - OFF
Day 3
108
100%
100%
Days 4 & 5 - OFF
Day 6
Exercise
Incline Press
Pull-Ups
Standing Barbell Curls
Dicks Press
Dumbbell Military Press
Sledge Hammer
Standing Calf Raises
Forearms Flexion/Extension
Sets
Reps
Intensity
4
4
5
5
4
4
4
4
8
8
10
8
12
12
25
15
80%
80%
100%
100%
80%
80%
80%
80%
Day 7 - OFF
Day 8
Exercise
Sets
Reps
Intensity
Squats
Deadlifts
Weighted Dips
Bent Over Rows
Leg Raises
Wrist Roller 32 inches
Calf Raises
5
5
5
5
5
3
5
10
8
10
10
12
25
80%
80%
100%
100%
80%
80%
80%
Exercise
Sets
Reps
Intensity
Standing Dumbbell Military Press
Around The Worlds
Tricep Pushdowns
Machine Curls
Standing Calf Raises
Forearms Flexion/Extension
Weighted Crunches
Side Bends
5
3
4
5
5
4
5
4
8
10
20
12
20
12
12
8
80%
80%
80%
80%
100%
100%
100%
100%
Day 9 - OFF
Day 10
109
Day 11 - OFF
Day 12 - OFF
Day 13
Exercise
Sets
Reps
Intensity
Front Squats
Romanian Deadlifts
Seated Military Press
Bench Press
Bent Over Rows
Scott Curls
Skull Crushers
Sledge Hammer
Seated Calf Raises
4
4
4
4
4
3
3
5
4
10
8
6
10
8
12
12
12
20
60%
60%
100%
80%
80%
60%
60%
80%
80%
Exercise
Sets
Reps
Intensity
Machine Curls
Skull Crushers
Scott Curls
Tricep Pushdowns
4
4
4
4
10
10
12
20
60%
60%
60%
60%
Exercise
Sets
Reps
Intensity
Zercher Squats
Deadlifts
Standing Military Press
Hammer Curls
Leg Raises
Sledge Hammer
Leg Press Calf Raises
Wrist Roller 32 Inches
4
4
5
4
5
4
4
5
8
6
10
10
12
12
20
80%
80%
80%
100%
80%
100%
100%
100%
Day 14 OFF
Day 15
Day 16 OFF
Day 17
110
Next take a look at this five day a week routine, designed specifically for a
competitive bodybuilder keeping in the spirit of The Metroflex Gym powerbuilding
philosophy.
Day 1
Exercise
Sets
Squats
5
Front Squats
3
Leg Extensions
4
Leg Curls
4
Stiff Leg Deadlifts
3
Scott Curls
3
Tricep Pushdowns
3
Forearms
4
Calf Raises
3
Abs
8
Day 2
Exercise
Sets
Bench Press
4
Incline Press
4
Yates Rows
4
Military Press
4
Lateral Raises
4
Face Pulls
4
Forearms
4
Calf Raises
3
Day 3
Exercise
Sets
Dicks Press
5
Cheat Curls
4
Dumbbell Tricep Extension
4
Incline Dumbbell Curls
4
(palms supinated)
Abs
8
Reps
12,10,8,6,15
12,12,12
50,40,30,20
12,12,10,8
10
12
20
20
30
Intensity
100%
100%
100%
100%
100%
80%
80%
55%
55%
100%
Reps
12
12
12
12
12
12
25
50
Intensity
60%
60%
60%
80%
80%
80%
80%
80%
Reps
12,10,8,6,15
8
15
Intensity
100%
100%
100%
15
100%
10
80%
111
Day 4
Exercise
Sets
Reps
Dumbbell Incline Press
5
12
Weighted Chin ups
5
8
Dumbbell Fly
4
12
Bent Over Rows
4
10
Barbell Bench Press
3
10
Wide Grip Pull Ups
3
12
Day 5
Exercise
Sets
Reps
Standing Press
5
5
Front Raises
3
12
Shrugs
3
20
Shoulder Box
3
15
Seated Lateral Raises
4
15
Reverse Fly
3
12
Forearms
4
20
Calf Raises
4
20,20,20,100
Abs
8
Days 6 & 7- OFF
Day 8
Exercise
Sets
Reps
Squats
4
10
Front Squats
3
15
Leg Extensions
4
25
Glute Ham Raise
4
12,12,10,8
Deadlift
3
5
Forearms
4
20
Calf Raises
3
30
Abs
8
112
Intensity
80%
80%
80%
80%
80%
80%
Intensity
100%
100%
100%
100%
100%
100%
80%
100%
100%
Intensity
80%
80%
80%
80%
80%
55%
55%
55%
Exercise
Bench Press
Weighted Chin ups
Incline Press
Seated Row
Scott Curls
JM Press
Exercise
Dumbbell Military Press
Shrugs
Upright Rows
Lateral Raises
Face Pulls
Foream Work
Abs
Day 9
Sets
4
3
4
4
3
3
Day 10
Sets
4
3
4
4
3
4
8
Reps
10
15
25
12,12,10,8
5
20
Intensity
100%
100%
100%
100%
80%
80%
Reps
10
15
25
12,12,10,8
5
20
Intensity
80%
80%
80%
80%
80%
80%
80%
Reps
12
12
12
12
Intensity
55%
55%
55%
55%
Reps
10
15
25
12,12,10,8
5
20
Intensity
80%
80%
80%
80%
80%
80%
80%
100%
100%
100%
Day 11
Exercise
21 Curls
Skull Crushers
Hammer Curls
Tricep Pushdowns
Sets
4
4
4
4
Day 12 - OFF
Exercise
Belt Squats
Leg Press
Leg Curls
Bench Press
Bent Over Rows
Incline Fly
Lat Pull Downs
Forearms
Calf Raises
Abs
Day 13
Sets
4
3
4
4
3
3
8
6
5
8
20
25
113
Powerlifting Routines for Average Gainer
Next let’s look at a four day a week powerbuilding program for an average
gainer.
Day 1
Exercise
Sets
Reps
Intensity
Front Squats
Leg Extensions
Leg Curls
Deadlifts
Scott Curls
Tricep Pushdowns
5
4
4
3
3
3
12,10,8,6,15
50,40,30,20
12,12,10,8
8
12
20
100%
100%
100%
60%
80%
80%
Exercise
Sets
Reps
Intensity
Military Press
Lateral Raises
Face Pulls
Plate Raises
Flexion/Extension Forearm
Wrist Roller 36 Inches
Calf Raises on Leg Press
Seated Calf Raises
4
4
4
4
6
5
5
5
12
12
12
15
15
15
20
80%
80%
80%
80%
100%
100%
100%
100%
Exercise
Sets
Reps
Intensity
Bench Press
Dumbbell Fly
Dumbbell Incline Press
One Armed Rows
Pull-Ups
T-Bar Rows
5
4
3
5
4
4
10
12
12
15
8
10
60%
60%
60%
60%
60%
60%
Exercise
Sets
Reps
Intensity
Skull Crushers
Scott Curls
Dicks Press
One Armed Eccentric Barbell Curls
Weighted Crunches
Landmines
5
5
4
4
3
3
12
15
12
4
15
10
100%
100%
100%
100%
80%
80%
Day 2
Day 3
Day 4
114
Day 5
Exercise
Sets
Reps
Intensity
Standing Press
Shoulder Box
Seated Lateral Raises
Reverse Fly
Forearms Flexion/Extension
Calf Raises
5
3
4
3
4
4
5
15
15
12
20
30
100%
100%
100%
100%
80%
80%
Exercise
Sets
Reps
Intensity
Squats
Romanian Deadlifts
Bench Press
Bent Over Rows
Day 7 - OFF
4
4
4
4
10
12
10
12,12,10,8
80%
80%
80%
80%
Exercise
Sets
Reps
Intensity
Bench Press
Weighted Chin ups
Incline Press
Seated Row
Side Bends
Weighted Crunches
4
4
4
4
3
3
10
6
12
12,12,10,8
10
12
100%
100%
100%
100%
100%
100%
Exercise
Sets
Reps
Intensity
Bicep Machine Curls
Tricep Kickbacks
Dumbbell Concentration Curls
Dumbbell Tricep Extensions
Standing Calf Raises
Wrist Roller 30 inches
4
4
4
4
6
6
10
15
12
12,12,10,8
15
80%
80%
80%
80%
100%
100%
Exercise
Sets
Reps
Intensity
Olympic Pause Squats
Deadlifts
Deadlift Hyperextensions
Seated Dumbbell Military Press
I's, T's & Y's
4
5
4
4
4
8
5
12
12
10
55%
100%
100%
80%
80%
Day 6
Day 8
Day 9
Day 10
115
Day 11 - OFF
Day 12
Exercise
Sets
Reps
Intensity
Zottman Curls
JM Press
Incline Dumbbell Curls
Tricep Pushdowns
Seated Calf Raises
Fat Bar Reverse Curls
4
4
4
4
5
4
10
15
12
20
40
12
60%
60%
60%
60%
80%
80%
Sets
Reps
Intensity
Front Squats
4
Stiff Leg Deadlifts
4
Incline Press
4
Bent Over Rows
4
Standing Military Press
4
Land Mines
4
Day 14 - OFF
10
15
12
10
10
12
80%
80%
80%
80%
60%
80%
Day 13
Exercise
Day 15
Exercise
Sets
Reps
Intensity
Bench Press
Wide Grip Lat Pull Downs
Skull Crusher
Scott Curls
4
4
4
4
10
12
12
10
60%
60%
80%
80%
Exercise
Sets
Reps
Intensity
Military Press Standing
Lateral Raises
Face Pulls
Standing Calf Raises
Forearm Flexion/Extension
Seated Calf Raises
4
4
4
6
6
4
10
15
12
20
10
20
80%
80%
80%
100%
100%
100%
Exercise
Sets
Reps
Intensity
Front Squats
Leg Press
Deadlift
Good Mornings
Weighted Crunches
Plate Twists
4
4
4
4
6
4
10
15
6
6
10
20
100%
100%
60%
60%
100%
100%
Day 16
Day 17
116
Day 18
Exercise
Sets
Reps
Intensity
Decline Close Grip Bnech Press
Hammer Curls
Dicks Press
Incline Dumbbell Curls
Tricep Pushdowns
Cable Curls
4
4
4
4
3
3
10
10
10
12
15
12
100%
100%
100%
100%
100%
100%
Finally, let’s look at this five day a week routine (again for an average gainer),
which was designed specifically for a competitive bodybuilder, keeping in the
spirit of The Metroflex Gym powerbuilding philosophy. Not all bodybuilders are
easy gainers!
Day 1
Exercise
Front Squats
Leg Extensions
Leg Curls
Deadlifts
Scott Curls
Tricep Pushdowns
Sets
5
4
4
3
3
3
Reps
12,10,8,6,15
50,40,30,20
12,12,10,8
8
12
20
Intensity
100%
100%
100%
60%
80%
80%
Sets
4
4
4
4
6
5
5
5
Reps
12
12
12
15
15
Intensity
80%
80%
80%
80%
100%
100%
100%
100%
Day 2
Exercise
Military Press
Lateral Raises
Face Pulls
Plate Raises
Flexion/Extension Forearm
Wrist Roller 36 Inches
Calf Raises on Leg Press
Seated Calf Raises
117
15
20
Day 3
Exercise
Bench Press
Dumbbell Fly
Dumbbell Incline Press
One Armed Rows
Pull-Ups
T-Bar Rows
Sets
5
4
3
5
4
4
Reps
10
12
12
15
8
10
Intensity
60%
60%
60%
60%
60%
60%
Sets
5
5
4
4
3
3
Reps
12
15
12
4
15
10
Intensity
100%
100%
100%
100%
80%
80%
Sets
5
3
4
3
4
4
Reps
5
15
15
12
20
30
Intensity
100%
100%
100%
100%
80%
80%
Sets
4
4
4
4
Reps
10
12
10
12,12,10,8
Intensity
80%
80%
80%
80%
Day 4
Exercise
Skull Crushers
Scott Curls
Dicks Press
One Armed Eccentric Barbell Curls
Weighted Crunches
Landmines
Day 5
Exercise
Standing Press
Shoulder Box
Seated Lateral Raises
Reverse Fly
Forearms Flexion/Extension
Calf Raises
Day 6
Exercise
Squats
Romanian Deadlifts
Bench Press
Bent Over Rows
Day 7 - OFF
118
Day 8
Exercise
Bench Press
Weighted Chin ups
Incline Press
Seated Row
Side Bends
Weighted Crunches
Sets
4
4
4
4
3
3
Reps
10
6
12
12,12,10,8
10
12
Intensity
100%
100%
100%
100%
100%
100%
Sets
4
4
4
4
6
6
Reps
10
15
12
12,12,10,8
15
Intensity
80%
80%
80%
80%
100%
100%
Sets
4
5
4
4
4
Reps
8
5
12
12
10
Intensity
55%
100%
100%
80%
80%
Reps
10
15
12
20
40
12
Intensity
60%
60%
60%
60%
80%
80%
Day 9
Exercise
Bicep Machine Curls
Tricep Kickbacks
Dumbbell Concentration Curls
Dumbbell Tricep Extensions
Standing Calf Raises
Wrist Roller 30 inches
Day 10
Exercise
Olympic Pause Squats
Deadlifts
Deadlift Hyperextensions
Seated Dumbbell Military Press
I's, T's & Y's
Day 11 - OFF
Day 12
Exercise
Zottman Curls
JM Press
Incline Dumbbell Curls
Tricep Pushdowns
Seated Calf Raises
Fat Bar Reverse Curls
Sets
4
4
4
4
5
4
119
Day 13
Exercise
Front Squats
Stiff Leg Deadlifts
Incline Press
Bent Over Rows
Standing Military Press
Land Mines
Sets
4
4
4
4
4
4
Reps
10
15
12
10
10
12
Intensity
80%
80%
80%
80%
60%
80%
Sets
4
4
4
4
Reps
10
12
12
10
Intensity
60%
60%
80%
80%
Sets
4
4
4
6
6
4
Reps
10
15
12
20
10
20
Intensity
80%
80%
80%
100%
100%
100%
Sets
4
4
4
4
6
4
Reps
10
15
6
6
10
20
Intensity
100%
100%
60%
60%
100%
100%
Sets
4
4
4
4
3
3
Reps
10
10
10
12
15
12
Intensity
100%
100%
100%
100%
100%
100%
Day 14 - OFF
Day 15
Exercise
Bench Press
Wide Grip Lat Pull Downs
Skull Crusher
Scott Curls
Day 16
Exercise
Military Press Standing
Lateral Raises
Face Pulls
Standing Calf Raises
Forearm Flexion/Extension
Seated Calf Raises
Day 17
Exercise
Front Squats
Leg Press
Deadlift
Good Mornings
Weighted Crunches
Plate Twists
Day 18
Exercise
Decline Close Grip Bench Press
Hammer Curls
Dicks Press
Incline Dumbbell Curls
Tricep Pushdowns
Cable Curls
120
Powerbuilding for Hard Gainer
If you are hard gainer, follow the exercise sets and intensity schedule of an
average gainer. However, you need to increase your repetitions by 50%.
A practical example would be the AVERAGE GAINER does 4 sets of 10
repetitions at 100% intensity. The HARD GAINER does 4 sets of 15 repetitions
at 100% intensity. As you can see the sets and intensity are the same but the
reps are increased by 50%.
A simple formula to follow is multiplying the
repetitions by 1.5 (10 reps x 1.5=15 reps.)
Expediting Recovery
Sometimes rest alone is not enough. Sometimes we train so hard that the body
still has not healed completely during the recommended recovery period. So,
what can we do to expedite the healing process? I have found massage quite
helpful during deloads. We have an excellent masseur at Metroflex Gym, Chris
“Sarge” Stratton, who stays quite busy due to the beatings our athletes endure.
Foam rolling is similar to deep tissue massage.
Strength coach Mike Boyle
refers to foam rolling as the poor man’s massage. I recommend foam rolling 3-4
times per week, minimum. Some of our athletes have had trouble with their hips
and lower back. Foam rolling 3-4 times per week has done wonders for them.
Stretching is also recommended. Stretching keeps one loose and able to push
joints through the full range of motion. Now, it should be noted that you should
not do any of the above protocol immediately prior to working that particular
muscle group. For example, do not foam roll your hips prior to squats. The foam
rolling will actually rob you of strength. Conduct all static stretching and PNF
121
stretching routines AFTER your workout, not before. Static stretching prior to
workouts will take away from explosion and strength.
dynamic stretching before training.
We do recommend
Dynamic stretching before your workout
reduces the chance of injury and enhances proprioceptors, which allows you to
produce more power and strength.
Dynamic stretching should be performed
after a 10-minute general warm-up, such as a brisk walk or exercise bike.
Dynamic Stretching Routine (Sample)
Warm-up with a 10-minute jog.

Walk on toes:2 sets 15 yards

Arm Swings:2 sets of ten clock wise and counter clockwise

Arm Hugs:2 sets 10 reps

Straight Leg Kicks:3 sets 15 yards

Leg Swings:2 sets 15 reps

High Knees:3 sets 15 yards

Walking Lunges:3 sets 15 yards

Butt Kicks:3 sets 15 yards

Wrist Sways:3 sets 15 each way

Twists in place:3 sets 15 each way

Clockwise and counter clock wise hula hip swings: 2 sets 10 both ways
Upon completing this warm-up, the athlete would start to move into sport specific
activities at a gradually increasing pace.
Cool Down Program (Sample)
Static Stretch (Do each stretch for 30 seconds).

Pectoralis Stretch

Latissimus Stretch

Bicep Stretch

Tricep Stretch

Forearm Flexor Stretch

Forearm Extensor Stretch

Standing Quadriceps Stretch
122

Psoas Stretch

Rectus Femoris Stretch

Adductor Stretch

Sumo Squat

Frog Stretch

Erector Spinae

Piriformis Stretch

Hamstrings 90/90 Stretch

Hamstring w/Adduction

Gastrocnemius

Soleus
SFMR (Foam Rolling)
Roll tender spots for 20 seconds, 1 set each spot

Hamstrings and Calves

Gluteus Medias

IT Band/Tensor Fascia Latae

Quadriceps/Hip Flexors

Abductor

Low-Back/Erector Spinae

Latissimus Dorsi
Deloading
We have already mentioned deloading. But what exactly is a deload, and why do
we use it? Deloading usually lasts about a week. Do 70% or less of your volume
(sets and reps). Also limit your “intensity” to approximately 70% or less. This is
called active recovery. Deloading allows your connective tissue, muscle, and
central nervous system to recuperate from the pounding your body is taking.
Remember, your body is growing when it is repairing itself. No, you are not
going to get small or weak during a deload! The opposite happens! I always find
myself heavier, stronger, and with fuller muscles following a week of deload.
123
People do their deloads at different times. Some prefer once every other week,
some every 3 weeks, and others prefer once every 6 weeks. Experiment and
find out which works the best for you and your training regimen.
Perry Roscyzk gained 22 pounds using
deloads in a bodybuilding program
designed for him by Josh Bryant. This
was accomplished in just 12 weeks and
he lost body fat!
On the next page is an example of a powerlifting program with a deload week.
BJ Whitehead, an elite powerlifter I train, did three week blocks of intense
training followed by one week deloads. This was his first four weeks of training.
Be sure to take note of Week 4, his deload week. During this 12-week program,
BJ deloaded on weeks 4, 8, and 12.
124
WEEK 1
Day 1
REPS
SETS
3
5
Touch and Go Bench Press
WEIGHT
300,320,
340,360,
380
350
4
1
Wide Grip Bench Press
300
6
2
Dead Bench (rest 1 minute)
335
1
4
Dumbbell fly
65
10
3
Front Raises
55
5
3
Hammer Curls
40
10
3
Iso Prone Abs
Day 2
1 minute
WEIGHT
1
REPS
3
SETS
Squat
405
5
5
Olympic Pause Squats
305
6
2
One Leg DL
50
6
4
Side Bends
70
8
3
Plate Twists
45
10
3
Day 3
WEIGHT
REPS
SETS
Close Grip Bench
305
8
2
Military Press (top of head)
205
8
2
Bent over fly
30
10
3
Bicep Curls (EZ Curl Bar)
90
12
3
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
WEIGHT
REPS
SETS
2
6
Deadlift
300
405, 445
2
2
Deadlift (60 second rest)
360
3
6
Bent Over rows
195
5
3
Shrugs
305
15
3
Stiff leg deadlift (on plate)
255
8
3
Spread eagle sit ups
10
8
3
Bench Press Paused
Day 4
Squat Explosive (rest 45 seconds)
125
WEEK 2
Day 1
WEIGHT
REPS
SETS
Bench Press Paused
330,350,370
390
3
4
Touch and Go Bench Press
350
5
1
Wide Grip Bench Press
305
6
2
Dead Bench (rest 1 minute)
350
1
4
Dumbbell fly
70
8
3
Front Raises
60
3
3
Hammer Curls
50
5
3
Iso Prone Abs
1 minute
1
3
Day 2
WEIGHT
REPS
SETS
Squat
420
5
5
Olympic Pause Squats
315
6
2
One Leg Deadlift
55
10
4
Side Bends
70
8
3
Plate Twists
45
10
3
Day 3
WEIGHT
REPS
SETS
Close Grip Bench
315
8
2
Military Press (top of head)
215
8
2
Bentover Fly
30
12
3
Bicep Curls (EZ Curl Bar)
95
10
3
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Squat Explosive (rest 45 seconds)
2
6
Deadlift
300
405, 460
2
2
Deadlift (60 second rest)
360
3
8
Bent Over rows
205
5
3
Shrugs
315
15
3
Stiff leg deadlift (on plate)
265
8
3
Spread Eagle Sit Ups
10
8
3
126
WEEK 3
Day 1
WEIGHT
REPS
SETS
Bench Press Paused
365,385,400
3
3
Touch and Go Bench Press
350
6
1
Wide Grip Bench Press
315
6
2
Dead Bench (rest 1 minute)
365
1
4
Dumbbell fly
75
6
3
Front Raises
60's
5
3
Hammer Curls
50
6
3
Iso Prone Abs
1 minute
1
3
Day 2
WEIGHT
REPS
SETS
Squat
430
5
5
Olympic Pause Squats
320
6
2
One Leg Deadlift
55
10
4
Side Bends
70
8
3
Plate Twists
45
10
3
Day 3
WEIGHT
REPS
SETS
Close Grip Bench
325
8
2
Military Press (top of head)
225
8
2
Bent over fly
30
15
3
Bicep Curls (EZ Curl Bar)
100
10
3
Leg Raises (knees to chest)
12
3
Leg Raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Squat Explosive (rest 45 seconds)
2
6
Deadlift
300
420, 470
2
2
Deadlift (60 second rest)
360
3
10
Bent Over rows
215
5
3
Shrugs
330
15
3
Stiff Leg Deadlift (on plate)
275
8
3
Spread eagle sit ups
10
8
3
127
WEEK 4 -Deload
Day 1
WEIGHT
REPS
SETS
Bench Press Paused
275
1
3
Wide Grip Bench Press
250
6
2
Dumbbell fly
40
5
2
Front Raises
35
4
2
Hammer Curls
35
5
2
Iso Prone Abs
1 minute
1
2
Side Iso Abs (right and left)
1 minute
1
1
Day 2
WEIGHT
REPS
SETS
Squat
300
1
5
Olympic Pause Squats
225
2
2
One Leg DL
35
3
2
Side Bends
60
6
2
Plate Twists
25
10
2
Day 3
WEIGHT
REPS
SETS
Close Grip Bench
205
3
2
Military Press (top of head)
150
3
2
Bent over fly
20
6
2
Leg raises (knees to chest)
8
2
Leg raises (straight up)
6
2
Day 4
WEIGHT
REPS
SETS
Squat Explosive (rest 45 seconds)
2
6
Deadlift
300
345
1
5
Lat Pull Downs
150
6
3
Shrugs
225
10
2
5
3
Spread Eagle Sit Ups
128
Ben Graves and Greg
Allen are two excellent
examples
of
what
deloads can do for
someone willing to do
the work. Are deloads
for YOU?
129
Here is an example of a bodybuilding program with a deload, Ben Graves did this
exactly as shown. He yielded these results in less than five months.
WEEK 1
Day 1
WEIGHT
REPS
SETS
Bench Press
340
10
4
Incline Press
215
15
4
Dumbbell Bench Press
120
10
5
Incline Fly
60
12
4
Bar Dips
50
12
4
Calf Raises
50
4
Hang Leg Raises (knees up)
15
3
ISO Prone Abs
60 sec
3
Day 2
WEIGHT
REPS
SETS
Standing Press
165
5
5
Dumbbell Shrugs
130
20
4
Lateral raises
40's
10
3
Bent Over Fly
35's
13
3
Bicep Curls Standing
135
12
6
One Armed Eccentric Barbell Curls 8 Seconds
85
3
5
Scott Curls
100
13
3
Around the worlds
Side Iso Abs
35
10
3
60 sec
2
Day 3
WEIGHT
REPS
SETS
Squats
420
8
2
Front Squats
205
15
2
Belt Squats (w/ dip belt)
205
4
Leg Press for 30 Seconds
500
15
As many
as
possible
15
50,40,30,
20
10
Leg Curl
Leg Extension
Plate Twists
45
3
5
3
5
Calf Raises
15
5
Leg Raises (knees to chest)
12
3
Leg Raises (straight up)
9
3
130
Day 4
WEIGHT
REPS
SETS
Decline Close Grip Bench Press
300
15
5
Skull Crushers
110
15
6
20
5
Tricep Pushdowns
Overhead Dumbbell Tricep Extension
60
12
4
Day 5
Deadlift
Chin Ups
Bent Over Rows
Seated Rows
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg Raises (knees to chest)
WEIGHT
REPS
3
8
8
15
12
12
12
SETS
3
3
4
5
4
4
3
9
3
440
15
270
Leg Raises (straight up)
WEEK 2
Day 2
WEIGHT
REPS
SETS
Bench Press
350
10
4
Incline Press
225
15
4
Dumbbell Bench Press
120
12
5
Incline Fly
60
15
4
Bar Dips
15
4
Calf Raises
50
4
Hang Leg Raises (knees up)
15
3
ISO Prone Abs
60 sec
3
Day 2
WEIGHT
REPS
SETS
Standing Press
225
5
5
Dumbbell Shrugs
130
20
4
Lateral Raises
40
12
3
Bent Over Fly
35
14
3
Bicep Curls Standing
One Armed Eccentric Barbell Curls 8
Seconds
Scott Curls
145
10
5
85
3
6
100
15
3
45
10
3
60 sec
2
Around the worlds
Side Iso Abs
131
Day 3
WEIGHT
REPS
SETS
Squats
430
8
2
Front Squats
225
12
2
Belt Squats (w/ dip belt)
205
20
4
One leg squat
8
3
Leg Curl
15
5
Leg Extension
30
3
10
5
Calf Raises
15
5
Leg Raises (knees to chest)
12
3
Leg Raises (straight up)
9
3
Plate Twists
45
Day 4
WEIGHT
REPS
SETS
Decline Close Grip Bench Press
315
10
4
Skull Crushers
115
15
6
20
5
Tricep Pushdowns
Overhead Dumbbell Tricep Extension
60
15
4
Day 5
Deadlift
Chin Ups
Bent Over Rows
Seated Rows
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg Raises (knees to chest)
WEIGHT
REPS
3
9
8
15
12
12
12
SETS
3
3
4
5
4
4
3
9
3
455
275
Leg Raises (straight up)
WEEK 3
Day 1
WEIGHT
REPS
SETS
Bench Press
355
10
4
Incline Press
230
15
4
Dumbbell Bench Press
120
15
5
Incline Fly
65
10
4
Bar Dips
10
12
4
Calf Raises
50
4
Hang Leg Raises (knees up)
15
3
ISO Prone Abs
60 sec
3
132
Day 2
WEIGHT
REPS
SETS
Standing Press
230
5
5
Dumbbell Shrugs
130
25
4
Lateral Raises
40
13
3
Bent Over Fly
35
15
3
Bicep Curls Standing
One Armed Eccentric Barbell Curls 8
Seconds
Scott Curls
145
11
5
90
3
3
110
12
3
Around the Worlds
Side Iso Abs
45
10
3
60 sec
2
Day 3
WEIGHT
REPS
SETS
Squats
440
8
2
Front Squats
225
15
2
Belt Squats (w/ dip belt)
225
10
4
One leg squat
9
3
Leg Curl
15
5
Leg Extension
30
3
10
5
Calf Raises
15
5
Leg Raises (knees to chest)
12
3
Leg Raises (straight up)
9
3
Plate Twists
45
Day 4
WEIGHT
REPS
SETS
Decline Close Grip Bench Press
320
10
4
Skull Crushers
125
15
6
20
5
Tricep Pushdowns
Overhead Dumbbell Tricep Extension
60
15
4
Day 5
Deadlift
Deadlift
Chin Ups
Bent Over Rows
Seated Rows
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg Raises (knees to chest)
WEIGHT
REPS
1
5
11
8
15
12
12
12
SETS
3
2
3
4
5
4
4
3
9
3
460
405
280
Leg Raises (straight up)
133
WEEK 4 (Deload)
Day 1
WEIGHT
Bench Press
225
Incline Dumbbell Press
55
Dumbbell Bench Press
80
Incline Fly
40
Bar Dips
Calf Raises
Hang Leg Raises (knees up)
ISO Prone Abs
Day 2
WEIGHT
Seated Military Press
60
Dumbbell Shrugs
80
Lateral raises
25
Bent Over Fly
25
Bicep Curls Standing
100
One Armed Eccentric Barbell Curls 8 sec
45
Scott Curls
70
10
Around the Worlds
Side Iso Abs
Day 3
WEIGHT
Squats
300
Belt Squats (w/ dip belt)
135
One Leg Press
Light
Leg Curl
Light
Leg Extension
Light
Plate Twists
25
Calf Raises
Leg Raises (knees to chest)
Leg Raises (straight up)
Day 4
WEIGHT
Decline Close Grip Bench Press
225
Skull crushers
65
Tricep Pushdowns
Light
Overhead Dumbbell Tricep Extension
35
134
REPS
10
12
12
8
10
50
15
60 sec
REPS
10
15
8
11
8
5
10
10
60 sec
REPS
8
15
12
15
20
10
15
12
9
REPS
15
15
20
15
SETS
3
3
3
3
3
4
3
3
SETS
4
4
2
2
4
2
2
3
2
SETS
2
2
2
3
3
5
5
3
3
SETS
2
3
3
3
Day 5
Deadlift
Chin Ups
Bent Over Rows
Seated Rows
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg Raises (knees to chest)
Leg Raises (straight up)
WEIGHT
275
135
Light
Light
Light
REPS
3
8
10
15
12
12
12
9
SETS
3
3
2
3
2
2
3
3
As you can see, deloads are not only for pure strength athletes; they can be
successful in bodybuilding programs as well.
Have you ever heard the adage, “Train smarter, not harder?” Why can’t you train
harder while training smarter? Recovery is often not thought of by most trainees,
as they believe “more is better.” We grow during recovery. The body cannot train
day in and day out without adequate recovery. By implementing proper diet,
sleep, and identifying the correct recovery period, you will be far ahead of your
competition.
Cycling a deload into
your program will do wonders for your
training regimen.
Remember that
your training program should be a
triangle.
One side is your weight
training, the other side of the triangle
is nutrition, and the base of your
triangle is recovery. What happens to
your triangle if one side is shorter than the other? It makes the other sides longer
(harder).
If you neglect your recovery (the base), nutrition and training will
135
become harder. The beaten body, starved of necessary recovery, leads to poor
food choices and generally leads to overtraining. Put as much effort into your
recovery as you do your diet and training.
136
History of Drugs in Sports
Since the beginning of sporting, competitors have used various substances to
enhance their performances. This practice is unlikely to change any time soon.
Let’s take a look at some pivotal moments in the history of drugs in sport and
where things stand today.
The Viking Bersekers used to take hallucinogenic mushrooms prior to going into
battle to destroy his opponents. In 1886, Welsh cyclist Arthur Linton died after
winning a race and taking the stimulant trimethyl for a competitive edge. In 1889,
a 72 year old French physician extracted testicular fluid from dogs and guinea
pigs, then injected himself with it and reported feeling much younger.
In 1935, a team of German scientists developed synthetic testosterone to treat
men with hypogonadism. As World War II progressed, the German scientists
realized that synthetic testosterone would not only help soldiers who were
malnourished, but it would also increase the athletic performance and aggression
of the soldiers.
After World War II, Eastern Bloc weightlifters began to dominate Olympic
weightlifting, and Soviet wrestlers were extremely successful in the 1956
Olympics. This was not only because of advanced training techniques, but also
because these athletes were using anabolic steroids.
John Ziegler was an American physician who loved barbell training and
bodybuilding. He frequently trained at York Barbell Club and made friends with
top weightlifters in the United States. The World Weightlifting Championships in
1954 were held in Vienna, Austria, and because of his interest in the “iron game”
137
John Ziegler was selected as the team physician and traveled to Austria with the
team.
While there, Ziegler saw the Russians dominate the event and set many records.
Adding to that, the extremely muscular and hairy physiques of the Russians
made the American weightlifters appear like boys compared to these massive
Russians.
This piqued Dr. Ziegler’s curiosity, and, as the story goes, he invited the Russian
team physician out for a night on the town.
The story has it that as the vodka was flowing freely, and the Russian physician
became inebriated. Dr. Ziegler saw an opportunity to ask the Russian what was
their secret. The Russian doctor revealed that the Russians had been building
strength and muscle with testosterone.
After that night, Dr. Ziegler felt that to put the Americans on an even playing field,
they would have to use testosterone in their training regiments.
Bob Hoffman, coach and owner of York Barbell Club, gave Dr. Ziegler access to
his team.
Ziegler began to experiment with straight testosterone shots to
weightlifters and bodybuilders at Hoffman’s club.
unsuccessful.
This proved to be
Nonetheless, this did not discourage Ziegler in his pursuit of
developing a “wonder” drug.
In
1958
he
partnered
with
Ciba
Pharmaceuticals
and
created
Methandrostenolone, which was called Dianabol and is often referred to by some
as “D-bol.”
138
Dianabol proved to work quite well, and American weightlifters were once again
competitive on the international scene. Ziegler claimed this was because of the
isometric training system he had developed.
However, those who used his
system without Dianabol were disappointed in the results. Even today, more than
fifty years later, many argue that Dianabol is still the most effective steroid
available.
Since the 1950s steroids have gained in popularity. They were not banned until
the 1976 Olympics, and even with the ban, many athletes have easily
circumvented testing protocols.
The NFL did not test for steroids until 1986 and the NCAA not until the late
1980s. Many anecdotal reports from ex-NFL players as well as NCAA athletes
say Dianabol was openly a part of their training protocols until these
organizations effectively banned them.
Today most major sports test for steroids and other performance enhancing
drugs (PEDs). However, in bodybuilding and powerlifting the majority of contests
are not tested for any type of anabolic or performance enhancing agents.
What are anabolic/androgenic steroids (AAS)?
For the general public, AAS are simply referred to as steroids. Common slang
names for steroids in gyms are “juice,” “sauce” and “gear.”
derivatives of the hormone testosterone.
are injectable.
AAS are synthetic
Some are taken orally, while others
Injectables can be water or oil based.
Oil based steroids
generally have much longer half-lives and, therefore, call for less frequent
injections.
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AAS essentially act as the male sex hormones of testosterone and
dihydrotestosterone. Steroids have been shown to increase protein synthesis in
cells. In turn, a build up of cellular tissue in the muscles takes place. In other
words, they are anabolic (hence the name “anabolic steroids”). AAS have been
shown to cause masculine properties on male and female users, like deepening
of the voice, balding, and the growth of additional body hair.
Types of Anabolic Steroids
There are three ways athletes ingest AAS. The first way is orally. This might
come in a pill, capsule, or even in liquid form. Oral administration seems to be
the most attractive route for many novice steroid users because of its simplicity.
Unfortunately, it may be the most harmful way to ingest steroids.
To make oral steroids effective, they must be c17 alpha alkylated. This means
the drug is altered and is protected from deactivation by the liver. This allows the
drug, nearly in its entirety, to enter the blood stream. The problem with this is
that it is toxic to the liver and kidneys. Some believe this may even aid in the
development of liver cancer.
At this point we want to be very clear; we discourage anyone from using
illegal steroids.
However, if you or anyone you know is taking oral steroids in any amount be
certain they are getting regular checkups and blood tests from their physician. If
used, these compounds should be used so for a maximum of 5-6 weeks, or the
chance of serious bodily harm may be greatly enhanced.
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While there are many types of oral steroids used by athletes, the two most
common ones to add strength and muscle mass are Dianabol and Anadrol-50.
Both of these oral compounds are very toxic; although in some people they may
work very well.
Two oral steroids that are used by athletes hoping to increase strength, while not
adding excessive muscle bulk (which might drive a powerlifter into a higher
weight class), are Anavar and Halotestin.
Anavar is much less toxic than other oral steroids, but still toxic. Many believe
that Halotestin is the best steroid for increasing strength. Moreover, it does not
add excessive bulk, but it does greatly increase aggression. However, there can
be dangers, as this is the most toxic oral compound available. Contrary to what
you read on many pro-steroid sites, Anavar can cause serious side effects, as
can other oral compounds, if abused.
Some oral steroids are primarily used to increase aggression. Two examples of
these are methyltestosterone in pill form and cheque drops in liquid form. These
compounds are both potentially very toxic!
The most popular injectable steroid for increasing strength/bodyweight ratio is
Trenbolone (also referred to as Finaplix). Trenbolone gives the user a very hard
and ripped appearance and greatly increases aggression.
Many users have
trouble breathing while using this highly toxic compound.
Reportedly,
Trenbolone has higher incidents of erectile dysfunction and testicular atrophy
than other AAS compounds.
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Winstrol-V is a water based injectable steroid. Ben Johnson was caught using
Winstrol-V in the 1988 Olympics when he set the world record in the 100 meter
dash.
Boxers, sprinters, and bodybuilders looking to shed fat have used
Winstrol-V. Winstrol-V is considered to have much milder side effects than many
other compounds. Nonetheless, it still has side effects and is a powerful drug.
Do not believe it when you hear that Winstrol is harmless!
There are many types of injectable testosterones from the long acting oil based
Sustanon-250 blend. They range from Testosterone Cypionate, which can be
detected months after use, to a short-acting water based testosterone that
cannot be detected even three days after the last use.
Many believe that testosterone is not toxic. However, while it may not be directly
toxic, you are still injecting your body with a synthetic hormone that effectively
shuts down your own natural production of testosterone.
While this may not kill you right away or even cause a premature death, it does,
temporarily, throw your body out of homeostasis (NOT a good thing!). When the
athlete is using more than one compound simultaneously (called “stacking”),
testosterone is considered the base of a steroid cycle. Those looking to increase
strength, size and aggression generally use testosterone.
While there are many other popular steroids, this book is not about steroids. We
strongly recommend against the non-medical use of AAS, but we feel it’s
important to present a fair and balanced view of steroid use
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Evaluating the Risk-to-Benefit Ratio of AAS
Since the late 1950s, the coaching and medical communities have spoken of the
dangers of Anabolic-Androgenic Steroids (AAS) for athletes. Authorities believe
that the non-medical use of AAS causes many adverse side effects, some of
which may not be reversible. These side effects include liver tumors, jaundice,
fluid retention, high blood pressure, increased cholesterol levels and enlargement
of the heart. Other side effects for men may include shrinkage of the testicles,
reduced sperm count, infertility, baldness, and growth of breast tissue. Some
believe that steroid users may suffer psychological defects such as paranoia,
excessive jealousy, delusions and uncontrollable “roid rage.”
Research has clearly demonstrated steroids have terrible side effects in
adolescents and women, but what about healthy men?
Advocates of AAS use for non-medical reasons believe that steroids have many
benefits with very little risk. These benefits are cosmetic improvements, strength
gains, increased libido, increased sense of wellbeing, ability to work harder and
recover faster, and possible life extension. They also point to longevity and life
extension clinics that prescribe testosterone to people in hope of extending the
lives of patients with low testosterone levels.
Both sides in the steroid debate seem passionate and emotional in their beliefs.
But what if we look past the emotion and look at what science says?
Are steroids safe in moderation for non-medical use? It is tough to say at this
point. Not enough long-term research has been conducted and most of our
evidence is anecdotal from former users. While former users are not dropping
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dead at an alarming rate, it does not mean steroids are safe. Any time medicine
is used for non-medical use, while not under a doctor’s supervision, there are
risks of side effects. Most would agree that drinking a bottle of whiskey a night
can be harmful to one’s health; however, having a beer with dinner will not kill
you. When it comes to the safe use of steroids, many experts believe safety is
influenced by the type, the dose, the duration of use, and pre-existing conditions
of the user. People need to look long and hard at potential health risks and legal
consequences before deciding to use AAS.
Human Growth Hormone (HGH)
Athletes have used growth hormone since the 1970s.
From the late 1980s
through the present, it has greatly increased in popularity. Depending on who
you consult, some claim HGH to be a wonder drug, which greatly enhances
performance; while others tout it as totally ineffective in performance
enhancement.
In this aspect HGH is unlike steroids, in which almost all users
experienced increased performance.
So, how did HGH become so popular? The first time Olympic athletes could be
tested for HGH was in 2004, but even current tests are believed by many experts
to be ineffective. As a matter of fact, one of the reasons that HGH became so
popular was because it was un-detectable.
How Growth Hormone Works
Growth hormone stimulates cell reproduction and regeneration. Growth hormone
is a protein based peptide hormone and is secreted from the anterior pituitary
gland.
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Medically, HGH is used in children to treat growth disorders. In more recent
times the growing number of life extension clinics have used HGH to combat
obesity and aging.
HGH has been shown to decrease body fat and increase lean body mass (LBM.)
HGH,
additionally,
increases
bone
density,
immune
function,
sexual
performance, and skin tone. As we know, modern pro bodybuilders are much
larger than their classical counter parts. This metamorphosis started to take
place when growth hormone came on the scene.
There are many side effects that may result from HGH abuse. The risks of side
effects are greater the more HGH is used, and when not used under the direct
supervision of a doctor.
Side effects include Carpal Tunnel Syndrome, premature death, irreversible heart
enlargement, low blood sugar, excessive growth of body hair, edema, thyroid
damage, liver damage, and permanent changes of facial structure. Aside from
possible side effects, HGH is extremely expensive. Even a moderate dosage
can cost a user more than one thousand dollars a month.
Some believe using HGH causes muscle hyperplasia to take place (this means
the growth of new cells and their development into muscle fibers).
Prior to the
late 1980s, Mr. Olympia, the top prize in bodybuilding, was won by individuals
whose body weight was under 230 lbs.
However, since the mid 1990s, Mr.
Olympia winners have ranged in weight from 260-295 pounds (their contest, on
stage weight). Many believe that this increase in the size and weight of today’s
contestants is due to the use of growth hormone.
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And many people believe that today’s bodybuilding behemoths are more
powerful than those from years past. --- Time for a wake-up call!
Because these champion bodybuilders are bigger and have more muscle than
bodybuilders of previous eras, one could logically assume they are stronger.
After all, aside from neuromuscular factors, cross sectional muscle area is
another factor in determining strength. This has not been the case.
Bodybuilders today are much weaker, for the most part, than their classical
counterparts. As a powerbuilder, this is not what you want.
Even the strongest bodybuilders are not as strong as you would think,
considering the amount of muscle mass they carry.
The great classical
physiques like Arnold and Doug Young were built without growth hormone.
One possibility may be that hyperplasia does take place. These new muscle
fibers, however, are not functional. Since these new muscle fibers are spawned
from a synthetic hormone, it does not guarantee they will be functional. New
muscle fibers that are unusable may effectively cause neuromuscular retardation.
Anecdotally, users of growth hormone do not report massive increases in
strength, which is consistent with our observations.
As a powerbuilder, strength is important to you. The factors to increase strength
are increased neuromuscular recruitment patterns and an increase in the area
cross sectional muscle fibers. Growth hormone does only one of these and may
actually adversely affect neuromuscular recruitment patterns.
IGF-1
IGF-1 is a polypeptide hormone made up of 70 different amino acids. IGF-1, like
insulin, growth hormone and testosterone, has great muscle building properties.
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IGF-1 is released in the liver, and just like increased protein synthesis and
nitrogen retention, IGF-1 is in part responsible for the anabolic activity of growth
hormone. Some believe that IGF-1 can be used in place of HGH and be just as
effective.
Because it is anticatabolic, IGF-1 is used by lifters wanting to add mass. It is also
most effectively used with a high protein diet like HGH or AAS because of the
increased protein synthesis.
While synthetic IGF-1 use can increase muscle mass and aid in fat loss, there is
no direct evidence that it aids in strength gains, even minimally. Athletes have
been willing to try it outside of bodybuilding because it cannot be detected
through drug testing. Possible side effects for the non-medical use of IGF-1 are
swelling of the hands, Bells palsy, heart palpitations, and risk of a diabetic coma.
With no proven benefits, it is best to stay away from this stuff. Users who report
huge gains in mass using IGF-1 are ALWAYS stacking it with other anabolic
agents.
Insulin
Insulin is a hormone that controls the levels of glucose in the body and is
secreted from the pancreas.
In the synthetic form, it has legitimate medical
usages for people with diabetes.
Why would a strength athlete or bodybuilder use insulin?
For one, insulin is very anabolic and helps move glucose into muscle cells.
Users report size increases, but many times this increase is coupled with
excessive bloat or body fat. Some top-level powerlifters have used synthetic
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insulin, but most were disappointed with the results. Insulin can kill you instantly,
unlike other drugs that take time to manifest undesired side effects.
Fat Loss Drugs
Clenbuterol is a very popular drug for those wishing to shed body fat and is a
staple in the cutting regiment of chemically enhanced bodybuilders. It is effective
because of its ability as a beta-2 agonist. Clenbuterol stimulates your beta-2
receptors and allows your body to burn and release stored fat.
Clenbuterol also helps athletes preserve muscle mass when in caloric deficit.
Clenbuterol’s clinical use for humans is as an asthma drug. It is approved for
use in many countries, but it is a controlled substance and is illegal to possess in
the United States.
It should be noted that Clenbuterol, potentially, has some very serious side
effects, such as enlarging of the heart, increased blood pressure, increased body
temperature, and heart palpitations. It is not a good idea for anyone to use
Clenbuterol, but especially not those with high blood pressure.
Ephedrine has come under increased scrutiny because a few athletes have died
from its use.
However, those athletes were overweight, dehydrated, and/or
suffered from hypertension. Nonetheless, as a result of this negative attention,
the federal government banned ephedrine. That ban has since been overturned,
yet some states and athletic bodies still outlaw the sale of ephedrine.
Most
supplement companies are afraid to manufacture ephedrine because of potential
lawsuits and bad press.
Why would an athlete use ephedrine?
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Ephedrine is very effective for fat loss; it suppresses the appetite, enhances the
sympathetic nervous system, and causes some athletes to feel more aggressive.
Ephedrine is an effective fat burner and, like any ergogenic substance, can have
side effects; however, many feel the press has blown ephedrine’s side effects out
of proportion.
Synthetic thyroid hormones like Cytomel (T3) and T4 are commonly used by
bodybuilders during their final cutting phases. Unfortunately, these drugs have
found their way into other sporting events by athletes wanting to cut fat.
For some, Cytomel and T4 can be effective.
However, when using these
compounds for a long duration, the user can put his thyroid into a negative
feedback loop of using the synthetic version, which inhibits natural production.
Other potential side effects of these drugs are high blood pressure, heart failure,
rapid heart beat, irregular heart beat, increased appetite accompanied by weight
loss, fever, anxiety, irritability, insomnia, emotional changes, muscle weakness,
painful breathing, diarrhea, hair loss, and seizures. While these side- effects are
rare, throwing the body out of homeostasis should serve as motivation to avoid
these synthetic thyroid hormones.
Stimulants
Stimulants have been around for quite some time. For thousands of years native
cultures have ingested certain herbs or plants to stimulate the central nervous
system (CNS).
After amphetamines had gained popularity in the United States, the government
in the 1960s deemed these drugs controlled substances. Many users switched
to cocaine.
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The general effects of taking harsh illegal stimulants like cocaine and
amphetamines to the peripheral nervous system (PNS) are vasoconstriction,
increased blood pressure, and tachycardia.
The CNS is affected by increased motor activity, inducing increased alertness,
agitation, and in some users an increase in aggression while under their
influence.
It should be noted, however, that many users, anecdotally, report that low
dosages of amphetamines open up their airway, give the user a feeling of
euphoria, wakefulness, decreased fatigue, and increased sense of well being.
Science does not support these claims. These are very low dosages and
probably not used with aggressive personalities to begin with.
Some of the psychological effects may seem favorable to you, but when weighed
against the negative psychological side effects, it is easy to see that they are not.
Add to all of this the withdrawal effects that can lead to anything from excessive
weight gain to an increased likelihood of suicide.
Conclusion
No matter what you decide to do, we wanted to provide a fair and balanced view.
You can be strong and build a great physique without drugs. A majority of the
programs in this book were used successfully by drug free athletes. To be strong
and build a great physique without drugs, careful attention must be given to
program design and training.
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Odd Lifts and Conditioning
Log on to Youtube and watch some of the bizarre training techniques people are
using. Some look like they belong in a Coney Island sideshow more than in a
serious strength training program. We are going to address some non-traditional
strength training methods and some alternative conditioning methods.
Bosu Ball/Stability Ball Training
Performing exercises on stability balls and bosu balls has increased in popularity
over the past decade. These techniques have been implemented not only by
fitness folks and athletes, but they are now somewhat common in physique and
strength athletes. Do these techniques have a place in your program if you hope
to pack on serious muscle?
Many strength coaches will say absolutely, “Yes!” Studies have been performed
on this subject, so let’s take a look at what has been found.
High profile celebrity trainers and misguided strength coaches alike have
perpetuated the belief that the best way to recruit the muscles that stabilize the
core is by performing traditional strength training exercises on unstable surfaces.
Recently, James Kohler, of California State University Northridge (CSUN), led a
study that showed training on stable surfaces overloaded and best recruited core
muscles. Both prime movers and stabilizers were assessed. Thirty resistancetrained subjects performed both barbell and dumbbell shoulder presses on stable
and unstable surfaces for three sets of three, with what equated to equal
intensity.
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The same protocol was used for the bench press. Core muscle activation was
measured by using electromyography (measures the electrical activity of
muscles). As the instability of the surface increased, the recruitment of core
musculature decreased. Scientific studies confirm training on a stable surface is
the most efficient way to load core muscles. Other studies echo this finding.
Athletes that are required to compete on unstable surfaces can look at
occasionally training on them. However, they are misinformed if they believe
they are overloading their core. Since your goal is size and strength, there is no
reason to train on an unstable surface.
Unilateral Movements
Research has conclusively shown that unilateral resistance training (one limb) at
a time forces your body to recruit more muscle fibers than bilateral resistance
training. It requires much more effort for one limb, working by itself, to move a
weight from one point to another, than two limbs working collaboratively to move
the weight the same distance. The sum of the force two independent limbs are
capable of producing being together is less than adding the maximum force
together one limb can produce, this is known as the bilateral deficit. Unilateral
training takes advantage of the bilateral deficit.
How many people have one limb that is weaker than its respective counter part?
Most people fall into this category. Performing an exercise unilaterally many
times is a great way to identify a specific weakness or imbalance. If you are
doing an exercise using only your left arm, your right arm cannot over
compensate and assist in balancing the weight and/or helping the lift.
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A great example would be a barbell bench press. If you are bench pressing with
dumbbells and you cannot produce enough force with the right limb to overcome
the weight of the right dumbbell, it will not go up. However, with a barbell bench,
a strong limb can compensate for the weaker limb. After these weaknesses have
been identified through unilateral exercises, one can form a plan of action to
address them.
Unilateral training is important and should be included in your repertoire. There
are many benefits to unilateral training, and if I wrote about all of them, I would
have another book on my hands.
Some strength coaches advocate only
unilateral movements, while others advocate only their bilateral counter parts.
Who is right?
Bilateral exercises are still the base and remain superior for developing
limit/foundational strength, and unilateral exercises offer a great complement to
your base bilateral training. Using both types of exercises in concert produces
synergy for gains.
There are too many unilateral exercises to list all of them, but here are ten that
could potentially be integrated into your program.

One leg squat

One leg deadlift

Step up variation

Split squats

Lunges

One armed bench press

One armed eccentric barbell curls

One armed military press
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
Overhead tricep extensions (one arm)

One legged leg press
Strongman Training
When you watch the World’s Strongest Man contests on television, it should be
obvious that these athletes are aggressive, fast, explosive, athletic, and flexible,
and they have a tremendous anaerobic threshold.
These traits are not
necessarily your goal as a powerbuilder, but take a look at some of these
athlete’s physiques. Svend Karlsen and Juoko Ahola look like lean, off-season
bodybuilders, while Mariusz Pudzianowski basically looks like a competition
bodybuilder year round, but bigger. Still need proof? Google images of Derek
Poundstone or Bill Kazmaier, and you will have a whole new picture of what
muscle hypertrophy looks like.
The author
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Strongman, as a competitive sport, requires limit strength, dynamic strength,
lactate threshold, flexibility, core strength, powerful hip extensors, and a strong
posterior chain. All of these traits will aid in building a rock solid foundation.
Powerlifting is generalized as purely limit strength; the object being to move the
most weight possible, regardless of time or any other factor. Olympic lifting is
classified as speed strength, meaning the speed of muscle contraction or
strength exhibited with speed. Bodybuilding is seen as muscle hypertrophy, a
scientific term for the growth and increase in the size of muscle cells.
Let’s explore strongman training as a true hybrid of all three!
The author doing farmers walk in the Metroflex parking lot
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We have three energy systems that we use to carry out life’s functions. The first
is the immediate system, which lasts zero to 3 seconds (ATP and CP). Shot
putting is an example of the immediate system.
The next is the anaerobic glycolysis system, which lasts 4 to 50 seconds, used
for any explosive activity that uses glycogen as fuel and takes longer than 4
seconds, but less than 50 seconds. One of example of this is a 300-yard sprint.
The last energy system is the oxidative system, which lasts more than 2
minutes. An endurance activity, like a 5K run, is an example of this. All of these
systems can be directly enhanced using strongman training techniques. Not only
can strongman events build muscle and strength, they can be used for
conditioning and greatly increase fat loss.
For explosive strength/power, try these strongman events:

Tire Flip

Keg Roll

Keg Throw

Stones

Power Stairs
Strongman training can effectively enhance grip strength, power, speed, static
strength, dynamic strength/flexibility, along with strength endurance and adding
slabs of muscle.
For general strength, here are 10 beneficial strongman events:

Farmers Walk

Tire Flips

Stones or any loading event

Keg Rolls
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
Log Press or Viking Press

Crucifix

Deadlift Holds

Truck Pulls

Yoke

Dragging Event
While this may sound great for an athlete, how do strongman events help muscle
gain? First and foremost, consider time under tension, one of the factors in
determining what causes muscle hypertrophy. A tough yoke walk can take more
than 30 seconds, and often the yoke weight is above your true squat max. If you
squat 500 lbs. and have to do a yoke walk with 600 lbs., your body must
dynamically stabilize 100 lbs. over your squat max while you walk 100+ feet. In
essence, you are overloading your system with more than would normally even
be on your back and greatly increasing the time you are under tension. You will
grow, plain and simple.
Remember, big compound movements that use the
largest amount of muscle cause the greatest muscle gains and fat loss;
strongman events epitomize these types of movements. It is quite possible if
top-level strongman competitors took the amount of anabolic enhancers pro
bodybuilders did, it would be routine to see muscular 350 to 400 pound
physiques.
Here are some guidelines to implement these events into your program:

Farmers Walk: For strength do 2-3 sets of 50-100 ft. with heavy weight
and full recovery. For hypertrophy do 100-200 ft. for 3-4 sets (rest 90-180
seconds between sets) use moderately heavy weight. These should be
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performed as part of your legs or back workout. Couple this exercise with
shrugs, and you will not believe the workout your traps will get.

Tire Flips: They are great for building explosive power. Do 6-15 singles
with 30 seconds break between them with a light to moderate weight for
explosive power. For strength do sets of 1-5 reps, with heavy weight.
Take a full recovery between sets, do 2-4 sets. For muscle hypertrophy
do 3-5 sets of 4-8 repetitions with moderately heavy weight and rest 90180 seconds between sets. These should be performed as part of your
legs or back workout.

Stones: One of the best exercises for building explosive power, so if this is
your goal, do sets of 1-5 reps for 3-6 sets with moderately light weight and
focus on the speed of movement. Rest 45 seconds to a minute between
sets. For strength follow the same sets and reps but use a heavy stone.
For hypertrophy use 4-8 reps for 3-4 sets and rest 90-180 seconds.
These should be performed as part of your legs or back workout.
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
Keg Rolls: Excellent exercise for building explosive power. If this is your
goal, do 3-6 sets of 1-5 reps with a moderately light weight and focus on
the speed of movement. Rest 45 seconds to a minute between sets. For
strength follow the same sets and reps but use a heavy keg.
For
hypertrophy do 6-15 reps for 3-4 sets and rest 90-180 seconds. This
should be performed as part of your legs or back workout.

Log Press or Viking Press: Log press and Viking presses, like the push
press, are great ways to build explosive power and pack slabs of muscle
on the upper body. For explosive power do 5-12 sets of 1-3 reps with
50% of your 1 rep max. Rest 45 seconds between sets. For strength use
less than 5 repetitions with greater than 85% of your one rep maximum,
taking a full recovery between sets. For hypertrophy do 2-5 sets of 6-15
repetitions, taking a 90 to 180 second break between sets. This is best
done on a shoulders day.

Crucifix: Do 2-3 sets for 60-90 seconds. Start with light weights (5-15 lbs.)
in each hand.
This a great exercise for building strength, endurance,
shoulder hypertrophy, and mental toughness. They should be performed
on your shoulders day.

Deadlift Holds: This is the ultimate modality to enhance grip and mental
toughness.
Start with weight you can hold for 30 seconds, and then
gradually build up to a minute. Progressively increase weight. Perform 1-3
sets of 30-60 seconds for each set. Use a neutral grip (trap bar) or a
pronated grip (overhand.) These should be performed on your back day.
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
Truck Pulls: Talk about a modality that adds size and strength to the back
and biceps, and works the entire body! Instead of working on distance,
pull for 30-45 seconds with maximum effort, then take a full recovery.
Repeat two to three times. These should be performed on your back day.

Yoke: This works the entire body and requires an incredible amount of
dynamic core stabilization! For strength do runs with maximum weight for
as little as 10 feet. For hypertrophy use more moderate loads for 50100ft., and rest 90-180 seconds between sets. For strength take a full
recovery. Do 3-5 sets on your back or leg day.

Sled Drags: This is one of the greatest movements for muscle hypertrophy
of the quads. Drag a sled backwards for 50-100 ft. for multiple sets with a
maximum weight. Your quads will experience a fatigue unequalled by any
other strength training modality. Rest 1 to 2 minutes between sets and do
4-10 sets. Do this on your legs day.
Putting these events into your powerbuilding routine is simple. Just pick 1-3 of
these events and add them as exercises on the appropriate days. Just swap out
an event for an exercise; if you were going to do 8 exercises, but you have
chosen to do two events, do 6 exercises plus your 2 events.
exercises and 2 events.
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Do not do 8
Some practical examples of integrating strongman into your routine:
LEGS
WORKOUT A
Becomes 
WORKOUT B
Squats
Squats
Leg Press
Backward Sled Pulls
Lunges
Lunges
Belt Squats
Yoke
Leg Extensions
Leg Extensions
Glute Ham Raises
Glute Ham Raises
BACK
WORKOUT A
Becomes 
WORKOUT B
Deadlift
Deadlift
Shrugs
Shrugs
Bent Over Rows
Farmers Walk
Chin Ups
Chin Ups
Pull Ups
Truck Pulls
Straight Arm Pull Downs
Straight Arm Pull Downs
SHOULDERS
WORKOUT A
Becomes 
WORKOUT B
Dumbbell Military Press
Log Press
Lateral Raises
Crucifix Hold
Face Pulls
Face Pulls
Front Raises
Front Raises
Upright Rows
Upright Rows
Around the Worlds
Around the Worlds
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Additionally, strongman training can be used for the purpose of conditioning and
fat loss. Just think of some of the medleys in strongman events that require
maximum effort for 30-60 seconds. Here are some examples of strong man
events that can aid in fat loss.

Heavy tire flip: 50 ft. in one direction and heavy dragging event 50 ft.
coming back. Do 3-5 sets with a 2-5 minute rest intervals.

Heavy yoke: 50 ft. in one direction, farmers walk 50 ft. coming back, and
load 3 heavy stones. Do 2-4 sets with a 2-5 minute rest intervals.

Light stones: maximum reps in 30 seconds then rest 90 seconds. Do 3-5
sets.

You can get creative by combining events.
Keep the duration 30-60
seconds at maximum effort and follow with a 2-5 minute rest. Watch your
conditioning improve and the fat melt off your body.
Interval Conditioning
In 1994, Angelo Tremblay and some of his colleagues at the Physical Activities
Science Laboratory at Laval University in Canada, tested the long held belief
amongst most exercise and medical professionals that long, slow cardio at a low
intensity is superior for fat loss.
In fact, they compared the impact of
moderate/low intensity to high intensity interval training, in hopes of finding what
was superior for fat loss.
One group did 20 weeks of endurance training, while the other group did 15
weeks of high intensity interval training. The cost of total energy expenditure was
much more in the endurance training group than the interval group! Additionally,
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Tremblay and his associates found that the endurance group burned nearly
double the amount of calories during training than the interval group. Low and
behold, skin fold measurements showed the Interval training group lost more
body fat than the endurance training group. This may seem not to make sense at
first glance, but the team found, “When the difference in the total energy cost of
the program was taken into account..., the subcutaneous fat loss was nine fold
greater in the HIIT (interval training) program than in the ET (endurance training)
program.”
In layman’s terms, interval training trumps long slow cardio for fat loss! The
interval trainees got nine times the fat loss for every calorie burned during
training. Talk about better bang for your buck! The researchers from Laval
University found that metabolic adaptations that were a result of interval training
may lead to enhanced lipid utilization post exercise, effectively accelerating fat
loss. Fat is the fuel for lower intensity exercise, and carbohydrates for higher
intensity intervals. While excess in dietary fat can cause unwanted fat gain, so,
too, can excess in carbohydrates. We need to look beyond the scope of what
macronutrient is fueling the workout, or how many calories are burned during the
workout. We must also look at what happens post workout. Intervals stimulate
your post workout metabolism much greater than long slow cardio.
Need more proof? Let’s take a simplistic approach. Compare the physiques of
top level sprinters to top level distance runners. Izumi Tabata has conducted
research for the National Institute of Fitness and Sports in Tokyo, Japan. In
terms of aerobic benefits, Tabata demonstrated that a program of 20 seconds of
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all-out cycling followed by 10 seconds of low intensity cycling for four minutes
was as beneficial as forty-five minutes of long slow cardio! Interval training can
also build aerobic capacity and enhance the health of the heart.
Guidelines for Interval Training
Energy System
Used
Percentage of
Maximum Power
(Intensity)
Duration
Work to Rest
Ratio
Immediate
90-100%
<8 seconds
1:12-20
Fast Glycolysis
75-90%
15-30 seconds
1:3-5
Glycolysis/Oxidative
30-75%
1-3 minutes
1:2-3
Oxidative
<30%
>3 minutes
1:1
Fast
Here is a hypothetical 6 week interval workout for some one who can sprint 200
meters in 24 seconds.
If you can run 200 meters in 30 seconds, just do
30/24=1.2 so multiply times run by 1.2 as well as the prescribed rest intervals.
This workout can be adjusted very easily as you can see.
Distance
Run
(meters)
Time
Run
(seconds)
Total
#Reps
Week 1
300 meters
50 seconds
4
3 minutes
Week 2
250 meters
42 seconds
5
2 minutes 30 seconds
Week 3
225 meters
38 seconds
5
2 minutes
Week 4
200 meters
33 seconds
5
1 minute 45 seconds
Week 5
200 meters
33 seconds
6
1 minute 30 seconds
Week 6
200 meters
30 seconds
6
1 minute 30 seconds
Week
Prescribed Rest Interval
You can design your own program by following the above parameters. I highly
suggest not exceeding 2-3 times a week with intense interval training. Intervals
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require recovery like resistance training because of the intensity of the load on
the central nervous system and muscle/skeletal system. Follow the appropriate
guidelines to prevent over training and excessive wear and tear. After all, we
want to powerbuild for decades to come. Remember, these parameters can be
used on a stair master, elliptical (if you are old or have joint problems), bike,
rowing machine, or any piece of cardio equipment for that matter!
Interval training is not for everyone! If you have health problems or have not
been training on a regular basis think twice about implementing intervals and
consult your physician. The risk of overuse injuries will increase if intervals are
used too frequently. If you rush into these types of workouts before you have a
sufficient base, your chance of injury is greatly increased. Start slowly! Try just
one or two high intensity intervals at first. As conditioning improves, begin to
challenge yourself.
Barbell Complexes
Do you really want to check your intestinal fortitude? Barbell complexes are not
only one of the greatest metabolic conditioners and fat loss modalities, they are
also one of the best tests of pure guts. Time to “shut up or nut up” with these
bad boys!
If anyone ever tells you they are doing barbell complexes and that
they are not challenging, they are not loading the bar with enough weight or not
giving a sufficient effort.
To construct a complex, you may do 10 squats, followed by 10 squats to
presses, followed by 10 power cleans, followed by 10 hang cleans.
tough? It will be, if done correctly.
Some points to remember when performing complexes:
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Sound

Use compound movements

Use whole body movements

Perform exercises fast

Do not rest between exercises

Try your best not to drop the bar

Start with an empty bar add weights in increments of ten pounds

Rest 2-5 minutes between sets, do not exceed 4 sets
Barbell complexes are intense interval workouts and are included in your total of
interval workouts.
Practical Examples of Barbell Complexes
Complex A
Complex B
Complex C
Back Squat 7-10 reps
Power Snatch 7-10 reps
Power Clean 7-10 reps
Squat to Push Press 7-10 rep
Clean and Jerk 7-10 reps
Front Squat 7-10 reps
Good Morning 7-10 reps
High Pull 7-10 reps
RDL 7-10 reps
Front Squat 7-10 reps
Push Press 7-10 reps
Bent Over Row 7-10 reps
RDL 7-10 reps
Snatch Squat 7-10 reps
Jump Squat 7-10 reps
Bent Over Rows 7-10 reps
Deadlift 7-10 reps
Squat 7-10 reps
The Art of Progression and Variable Manipulation
When progressing through barbell complexes, be intelligent in how you increase
intensity!
Some variables you can manipulate to increase intensity are

Rest periods: Decreasing the rest periods increases intensity. If two
minutes is no longer a challenge, put more weight on the bar.

Weight on the bar: Increasing weight on the bar increases intensity. If you
cannot complete more than one set, decrease bar weight.
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
Number of sets: Increasing number of sets increases intensity. Do not
exceed 4 sets.
Barbell complexes will test your mind and body, as well as exacerbating fat loss.
If they are not already a part of your arsenal, give them a try. Barbell complexes
will be your best friend, even though they feel like your worst enemy when you
are doing them.
Kettlebell Training
Kettlebells look sort of like a shot put or cannon ball with a handle welded to the
top. For centuries, kettlebells have been used for strength training in Eastern
Europe. If you are not sure what a kettlebell is, think of the old time cartoons, like
Bugs Bunny, where strongmen tossed around those odd shaped cannon balls
with handles.
In the days of yesteryear, circus strongmen used these implements as part of
their acts. Today, many folks are integrating kettlebell training into their strength
and conditioning regiments. Could they possibly benefit a powerbuilder?
Advocates of kettlebell training are quick to point out that kettlebells can
simultaneously build core stability, coordination, endurance, strength, power, and
flexibility. A recent study at the University of Wisconsin-LaCrosse demonstrated
that intense kettlebell intervals burn calories at the same rate as a mile run at a
six minute pace (that is 1200 calories an hour). This is obviously beneficial for
those looking to shed excess body fat, while increasing strength endurance.
Another study commonly cited to show the effectiveness of kettlebell training is a
one from 1983 conducted by Aleksey Voropayev, famed Russian gymnast and
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researcher.
This study showed that, for a group of male soldiers, kettlebell
training was more effective than traditional military training techniques.
In this study, one group followed a standard military regiment of pull-ups, 100
meter sprints, standing broad jumps, and distance runs. The other group used
nothing but kettlebells and kettelbell training. Interestingly, at the end of the
experiment, the kettlebell group scored higher on every exercise in which they
were tested. This study demonstrated that kettlebells not only enhanced the
strength tests, as one would guess, but, additionally, increased endurance and
power. This may explain why some believe that kettlebells are the magic bullet.
Kettlebells are certainly not the magic bullet for powerbuilding, but they beat long,
slow walks on the treadmill from a standpoint of enjoyment, not to mention the
proven fat loss and conditioning benefits.
Three effective kettlebell exercises are clean and jerks, snatches, and swings.
Here is a good circuit for conditioning and fat loss (complete the circuit without a
break):

10 Kettlebell Swings

30 seconds of jump rope

5 clean and jerks (each side)

30 seconds of jump rope

5 snatches (each side)

30 seconds of jump rope
Follow this circuit with a 1 to 4 minute break and repeat the circuit 3 times.
Remember, these circuits are an intense form of interval training, if you give
100%. These count in your weekly total of interval workouts.
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Jumping Rope
Jumping rope is one of the tried and true conditioning modalities that has
endured through the ages. Prizefighters have reaped the benefits of jumping
rope for centuries. Jumping rope can burn up to 1000 calories per hour, making
it one of the most efficient fat burning workouts available.
It tones muscles
throughout the entire body, developing lean muscles in all major muscle groups.
Jumping rope optimizes conditioning and maximizes athletic skills by combining
agility, coordination, timing, and endurance.
Jumping rope is very practical because, unlike advanced kettlebell exercises, the
learning curve is easy. Jump ropes are very inexpensive and can be purchased
for less than ten dollars and they are portable. If you go on vacation, throw your
jump rope in your bag and you have no excuse to not to do your conditioning
work.
Jump Rope Program
Start by jumping rope 30 seconds and resting 1 minute for 6 sets. Depending on
ability, add ten seconds per week or workout. Make it your goal to complete 6
sets of 3 minutes of jump rope, with a 30 second rest interval. When you are
able to complete 6 sets of 3 minutes, body fat will have melted off and
conditioning will be at a whole new level.
Long Slow Cardio/Walking
Several studies have shown that intense cardiovascular exercises for >30
minutes at above 75% intensity can have adverse effects on strength gaining.
Long jogs are not optimal to increase strength and muscle mass. Walking is
okay, but does not constitute intense aerobics. If your heart rate is over 150
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when walking, this could indicate serious cardiovascular issues and you should
consult your physician. Walking is a great activity to employ on your non-interval
conditioning days. You really only need to do a maximum of 30-45 minutes, but
15-20 minutes can suffice
Here are some benefits of walking as a regular part of your training program:

Increase General Physical Preparedness (GPP)

Decrease Delayed Onset of Muscle Soreness (DOMS enhancing
recuperation)

Increase heart health

Decrease stress

Help maintain healthy joints/muscles

Decrease body fat

Increase energy levels
Walking is a great leisure activity. Make it fun instead of slaving away on the
treadmill. On days you are not training, go outside get some fresh air, even take
the dog along. There is no need to spend hours on the treadmill to get lean.
Interval training a couple times a week coupled with 20-30 minutes of walking 2-3
times a week will keep you healthy, happy, lean, and mean!
Putting it all Together
We have presented you with exercises that can specifically help you, the
powerbuilder. Always remember that your limit strength is your foundation. This
is the first type of strength that must be developed.
Couple this with some
isolation movements, strongman events, and interval conditioning and you will
own the beach!
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Brian Dobson’s Top 10 Assistance Exercises
For Each Muscle Group
The foundation of your training program must be the core lifts. But to fully realize
your potential as a powerbuilder, you must also perform accessory exercises. In
this chapter, Brian Dobson identifies his ten most preferred accessory
movements for each body part. The body parts are listed in no particular order.
You can review video footage of the exercises in the “Exercise Index” section of
this book.
LEGS
#1 Angled Leg Press
The leg press is very successful in building size. Placing your feet together and
lower on the platform can place more stress on the quad. By putting your feet
high and wide on the platform, you can more effectively work your glutes,
hamstrings, and inner thighs.
While I have seen some athletes make significant gains by loading up the weight
and shortening the range of motion, all these people had exceptional genetics.
For best overall development, the rule of thumb is full range of motion for full
development. High reps work best in this lift. By high reps, I am talking in the
30-rep range. Many individuals will argue that anything over 10 reps becomes
cardio; but Tom Platz, Branch Warren, Ronnie Coleman, and Johnny Jackson
would disagree. During Branch Warren’s last session before the Arnold Classic,
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his final leg press set was 1500lbs. x 30, drop to 1300 lbs. x 30, and drop to
1000lbs. x 40. That is 100 reps of leg press in one set!
#2 Leg Extensions
The leg extension movement allows one to isolate the quadriceps better than any
other exercise. It is also a valuable tool used to warm-up bad knees for squatting.
Toes pointed in stress more outside sweep of the quads, while toes pointed out
stress the inside of leg and inner teardrop. The key is to bring the weight up as
high as possible and hold it briefly at the apex. Just as in the leg press, higher
reps are much more beneficial in this exercise. Using Branch as an example
again, in the last workout his final set was 100 reps. He started with the whole
stack (300 lbs) for 60 reps and then lowered the weight to 200 lbs. and cranked
out 40 more “gut checking” reps. I would recommend 5 sets of 20-25 reps,
adding weight each set, with a final 100 rep burnout.
#3 Walking Lunges
The walking lunge has now become standard for upper leg separation and
glute/ham tie-in. If you can squat 315 for 8 reps, or somewhere in that range, you
should be able to handle 135 pounds for 40-50 yards each way. This exercise
will test your testicular fortitude. I have seen MANY big name pros quit while
doing this exercise.
When Ronnie was dominating the Olympia, he used
extremely heavy weight for his lunges. I personally saw Ronnie use 405 lbs. for a
50-yard lunge! Not only does this exercise assist in total leg development, but it
also strengthens the core and increases stability in heavy squatting.
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#4 Inverted Leg Press
This type of leg press is much harder than the modern day angled ones. An
individual who can lift 1000 lbs. for 10 reps all the way down on the inverted leg
press can probably squat 800 lbs. with belt and wraps.
This exercise is dangerous and can be very hard on your body, but they do work.
#5 Lying Leg Curls
It is hard to have great leg development or strength without good hamstrings, and
the lying leg curl isolates your hamstrings better than any other exercise. You
should follow a similar rep scheme as the leg extension, 5 sets of 15-20 reps,
with short rest periods and progressive weight increases.
#6 Glute Ham Raise
When performed correctly, the glute/ham raise is an awesome movement and
extremely beneficial to both your squat and deadlift. Additionally, it will help you
develop massive hamstrings and glutes. About 4 sets of 10-12 reps should be
performed in this exercise. Once you are strong enough, you can add resistance
by using bands or holding plates.
#7 Standing Leg Curls
This is simply a variation of the lying leg curl.
Some people may feel this
exercise working the hamstrings better than the lying leg curl. Five sets of 15-20
reps is the prescription for this movement.
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#8 Stiff Leg Deadlift
The focus when doing this exercise should be on activating the hamstrings. This
is an old time favorite and has helped build many ironclad physiques over the last
one hundred years. Four sets of 8-10 reps should be performed.
#9 Romanian Deadlift
This exercise is very similar to stiff legged deadlifts, but instead of locking out
your knees, you stick your butt out and have a slight bend in your knees. Take
the bar to mid-shin and violently extend the hips in a thrusting manner. This is
really a great glute developer. Do 4 sets of 6-12 reps.
#10 Standing Calf Raise
Besides building aesthetically pleasing calves, calf raises will help stabilize one’s
squats, and provide the ability to drive through the floor on the deadlift. Five sets
consisting of 25, 20, 15, 12, and 10 progressively heavier reps are the ticket in
this lift.
CHEST
#1 Dips (body weight or weighted)
I like to do body weight dips for as many reps as possible at the end of a chest
workout for an incredible chest pump. When you add weight, it will become a
great addition to your bench strength program. You can use a custom dip belt or
you can attach a chain to your own belt and can add either plates or dumbbells.
Here at Metroflex we have taken to using chains around our waists. This started
when Josh Bryant snapped the weight dip belt with 270 pounds, so Branch just
grabbed some 45-pound chains and made a necklace out of them. They are
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very convenient and easy to use. A good routine is 1 set to failure of bodyweight
dips, followed by a set to failure with 45 pounds, and then a set to failure with 90
pounds.
# 2 Flat Dumbbell Fly
When done properly there are few movements that pack on pectoral mass better
than the dumbbell fly. You can build a championship chest with the bench press
and flys only. Flys were one of Arnold’s favorite movements! Of course, they
need to be done correctly, NOT as bent arm flat dumbbell presses. When you
see Arnold do them, you will see them done right.
I like to do flys towards the end of a chest workout. Performing 5 sets of 20, 15,
12, 10, and 8 reps while adding weight each set, and going to failure on the last 2
sets will blow you up.
# 3 Incline Dumbbell Press
Set the bench at a 45-degree angle. Make sure you hold the dumbbells at top
peak contraction for 2-3 seconds at end of each set. Some prefer the incline
movement to the flat movement; it is a matter of physique strengths and
weaknesses. However, one should note the heavier weights could be used on
the flat bench!
Additionally, dumbbells help teach one to stabilize each arm individually. These
can also be performed one arm at a time. Start with both arms at full contraction
and press one at a time while leaving the opposite arm locked out, and then
switch arms. This is a great way to enhance time under tension and to identify
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and eliminate imbalances. A good set/rep scheme for the standard incline
dumbbell press calls for 4 sets with 12, 10, 8, 6 reps.
#4 Machine Press
There are legions of these machines made by many different manufacturers.
Start light and use common sense. Everyone wants to know the perfect number
of sets and reps, but, honestly, different approaches have effectively worked for
many different physique and power athletes.
The one ingredient to success in bodybuilding is to stay intense, focused, and
aggressive. If you do not get a pump from 15 reps on a machine press, then you
are doing it wrong. On all assistance work, keep your rest periods short, under 1
minute. For this exercise, try 5 sets of 10-15 reps with 30 seconds rest between
each set.
#5 Pec Deck
This movement is very similar to flys except you are seated upright on a machine
instead of lying on a bench. The Pec Deck offers great stability. Make sure to
stretch and squeeze every rep.
While we do not advocate using machines
overall, one advantage, in this case, is that the machine provides the stability so
you can focus 100% on your pump. Do 5 sets of 12-20 reps on this exercise.
This is also great to superset with pushups to failure.
#6 Decline Presses
Whether you use a barbell or dumbbell, the decline press is a great way to work
your chest. Performing the decline will shorten stroke distance so you can use
more weight. This will often help the individual lift more on the bench press by
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getting used to holding more iron. Ronnie Coleman used to do flat bench, incline
bench, and decline bench. Do 4 sets of 8-12 reps.
#7 Board Press
The board press can help to increase your bench press dramatically. You will
use different board thicknesses, eventually working your way to no board. These
were first used to help the shirted bench presser on his lockout power, but will
also benefit the raw bencher. For those with shoulder issues this shortened
range of motion can be very advantageous. Do these heavy - 3-5 sets of 3-6
reps.
#8 Bench Press With Chains
This exercise will help increase your bar speed and, consequently, your ability to
lift more weight. Heavy chains swinging around on a bar also help the stabilizing
muscles. The idea is to add about 10-20 % of your one rep max of additional
weight/chains to the loaded bar, which should already have 65-75% of your 1 rep
max. As you lower the weight, the chain hits the floor and the total bar weight is
reduced. When you explode the weight off your chest, the weight increases as
the bar ascends. This aids in the development of lockout power and bar speed.
Performing 8-12 sets of 1-3 reps is what most lifters at Metroflex do. Longer rest
periods can be used since this is a strength lift.
#9 Bench Press With Bands
Performing the bench press with bands works in the same way as a bench with
chains; the weight is heavier at the top and lighter on the bottom. I personally
find these to be much harder on the shoulder joint than the chains, but many
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lifters swear by them. Use a similar set and rep scheme as chains (8-12 sets of
1-3 reps).
#10 Dead Bench
This is one of the very best exercises to increase bench strength. This lift is
performed in a power rack. Set the safety pins so that the bar is right on your
chest. This is a one-way, or concentric, movement. Pressing without a loading
phase (eccentric phase) is much more difficult than doing a traditional bench
press. The most effective way to use this exercise is to perform 5-7 singles as
heavy as you can. This is a hard one on the ego; I have seen big, shirt benchers
struggle with 275 lbs. on the dead bench at chest level. You can also raise the
pin height and do partials.
You are still getting the benefit of a one-way
movement but will be able to handle more weight.
SHOULDERS
#1 Upright Lateral Fly
This lift is done like a fly except you are either standing or sitting on a high incline
and lifting the dumbbells upward over your head. This exercise stresses the front
(anterior) deltoid. Do 4-5 sets of 12-15 reps.
#2 Upright Row
This will hit the front and side deltoids as well as the trap tie in. Some lifters pull
up to eye level but this can put a strain on those with shoulder injuries. Pulling to
the collarbone is a much more pain free alternative and still delivers great
benefits.
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I like to use a straight bar but they can also be done off a low cable or with
dumbbells. Do 4 sets of 8-15 reps.
#3 Side Lateral Raises
If done strictly you can really isolate the side (medial) deltoid with this exercise.
Use dumbbells and perform 4-5 sets with no less than 8 reps.
#4 Cable One Arm Side Laterals
Using the cable keeps a continuous tension on the deltoid and will really fry
them. Doing 4-5 sets of 10-15 reps on each side will get the job done.
#5 Front Raise With Barbell or Plate
The easiest way to do this exercise is with a barbell. A potential problem with a
plate is it is hard to hold enough weight. You can put 2 plates together or use a
100 pound plate. Big Jim Williams, one of the greatest raw bench pressers of
alltime, loved this exercise.
#6 Barbell Clean and Press
This is not a traditional clean and jerk or a clean and press. Do this in one
continuous motion. Remember, the key is to keep the stress on the muscle, not
try to create the most efficient clean and jerk technique. Do 4 sets of 8-10 reps.
#7 Alternate Dumbbell Press Standing or Seated
Holding both dumbbells in the locked out position, start by lowering one of them
and lifting it back up, then repeat this process using your other arm. Doing this
exercise in an alternating fashion maximizes time under tension and helps to
identify and eliminate imbalances. Do 4 sets of 6-8 reps on each arm.
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#8 Bent Over Laterals
This is an isolation movement for the rear (posterior) deltoid. It is important not to
use cheating form! Start by bending over, and then raising the weight straight
out to the side until parallel to the floor. Do 4 sets of 8-12 reps.
#9 Dumbbell Shrugs
Big traps are one of the first things we are all conditioned to associate with a
powerful physique, and dumbbell shrugs are one of the best ways to build them!
Dumbbells allow you to hold the weights to the side of your body, hitting the traps
at a different angle. These are great for those with a forward rounded posture.
Regular barbell shrugs with the weight in front of you could exacerbate that
problem. Do 4 sets of 10-12 reps.
#10 Super Set - Side Dumbbell Lateral, Seated Dumbbell Press, Front Plate
Raise
Do all these exercises in a row without stopping to rest. Perform 10-15 reps on
each exercise and do this 5 times. Be prepared to give yourself a huge gut
check!
TRICEPS
#1 Lying EZ-Curl Bar Skull Crushers
Keep your elbows close together and pointed towards the ceiling. The temptation
is to flare your elbows out because you can do more weight – DON’T! There are
many variations of this exercise. Some athletes bring the weight past the top of
the head, some stop at the forehead, and others bring the bar to the chin or
upper chest.
Find out what method is most comfortable and produces the
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greatest results for you. I always prefer higher reps on arm exercises, 5 sets 20,
15, 12, 10, 8 reps adding weight progressively. This is not only a bodybuilding
exercise. Doug Young, Kaz, and Ted Arcidi had this exercise as a staple of their
bench press routines.
#2 Dicks Press
World-class bench presser Paul Dicks popularized this exercise.
This one
directly hits the triceps but allows you to use much heavier weight than a
traditional skull crusher. Start in the locked out position of a close grip bench
press, take the weight down to the chest (like a close grip bench press), lift the
weight two inches off your chest and rotate the shoulders back and touch the bar
to your chin. Finally, bring the bar back to the starting position and forcefully
press the weight up. This may be hard to follow, so that is why we have included
a video. Do 5 sets of 6-15 reps and watch your bench press skyrocket and your
triceps grow to massive proportions.
#3 Tricep Pushdowns
Do this exercise in a strict manner. You must keep the elbows tucked in next to
the body and flex the triceps as hard as you can at full extension. No one cares
how much weight you can do on this exercise. Do it correctly! Do 5 sets of 25,
20,15,12,10 reps.
#4 Rope Pushdown
This is the same exercise as the regular tricep pushdown except you are using
the rope attachment. The rope allows you to twist at the bottom and really hit the
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inside head of the tricep. If you do not hold and flex hard at the bottom, this will
be a wasted movement.
#5 JM Press
This movement is a combination of a close grip bench and skull crusher. It is
very important to control the negative and explode on the positive.
This
movement was popularized in the 1990s by top bench presser, J.M. Blakely.
This exercise builds size and strength in any pressing movement. Once you are
comfortable with the movement, you can go heavy! Do 5 sets of 15, 12, 10, 8, 6
reps.
#6 Dumbbell Skull Crushers
Do these for high reps, 12-15 reps each set, and only rest 30-45 seconds
between each set for a total of 8 sets.
This will give a great tricep pump. This
movement is more “elbow friendly” than the barbell skull crusher because the
freedom of joint movement the dumbbells allow.
#7 One Arm Dumbbell Overhead Extension
Keep the bicep next to your ear and have the elbow pointed at the ceiling.
Extend the dumbbell all the way to lockout and make sure you get a full stretch
on the negative. Do not turn this into a one arm dumbbell press. Perform 4 sets
of 10-12 reps. Do this movement in a strict manner, and you will reap the benefits
in both your physique and overhead press strength.
#8 Tricep Dumbbell Kickbacks - One-Arm at a Time
This movement has become totally bastardized at most gyms.
It is a very
effective tricep movement if performed with proper technique. Do this movement
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strictly and remember it is a tricep kickback, not a full body kickback. Do 4 sets
of 10-12 reps on each arm and flex hard at full extension.
#9 Pullover and Press
Use an EZ-curl bar and lie on a flat bench. Allow the weight to go all the way
back behind your head, getting a good stretch, and then pull it over to your chest
and press up. For variety, you can also do a skull crusher movement and press
combo. Perform 4 sets of 8-10 reps.
#10 - Reverse Pushups
This simple movement will really blow up your triceps. Place two benches about
four feet apart (depending upon your height), use a palm down, knuckle forward
grip and put your heels on the other bench. Pump out as many as you can,
focusing on using your triceps. If you can do over 25 reps, have a partner push
down on your shoulders for additional weight, or put weights in your lap.
As with all exercises, you can superset, giant set, rest pause, pre exhaust, etc. to
make it more difficult. If you give 100 % effort, and remember to use intense
mind-to-muscle connection, you will get a great result!
Intensity is the key
ingredient.
BICEPS
#1 Cheat Curls
The #1 bicep exercise is the standing barbell cheat curl. Some prefer to use an
EZ-Curl bar, which seems to be a little more joint friendly; however, most of the
strongest people and people with largest biceps have used a straight bar.
Because your arms are supinated throughout the entirety of the movement, your
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supinator muscles are forced to work overtime, and this may lead to more muscle
gain and effective strength gains. It is OK to use a little hip thrust to get the
weight moving. Control the weight on the way down (negative) and explode on
the positive aspect of the exercise. Science has shown that we can handle as
much as 160% more on the negative (eccentric phase). With the cheat curl, we
overload the concentric and take advantage of handling a max load on the
negative. It is true that other body parts will get involved, but 99% of all men who
have huge arms have incorporated this movement.
Whenever I train a person who is not into bodybuilding or powerbuilding, they act
as if it is wrong to heave up heavy iron on the cheat curl, usually citing how their
last trainer at Pansy Inc. Fitness said to stay perfectly straight and not to lean
back. These trainees usually have arms that are less than 14” and the trainers’
arms are usually less than 15"! Trust me on this: heavy cheat curls build big,
strong arms. After all, if you need financial advice, are you going to look for it at a
homeless shelter?
Big, muscular, strong people have demonstrated the
effectiveness of the cheat curl repeatedly. This strength will carry over into other
exercises. If you were capable of heaving up 225 pounds for 8-10 reps, it would
not be difficult to do 50 pounds on a concentration curl. Lift big on this one. I like
to do 5 sets of 20, 15, 12, 10, 8 reps adding weight each set. This one exercise
will stimulate bicep growth and carry over to strength in your core lifts. Many big
benchers and deadlifters have incorporated heavy cheat curls!
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#2 Alternate Dumbbell Curls
Stay strict in this lift until you cannot do anymore, then heave up 3-4 more reps.
Those extra 3-4 reps beyond failure are going to be a catalyst for muscle growth.
Take advantage of it! Perform 4 sets of 12, 10, 8, 6 reps with each arm.
#3 Alternate Hammer Curls
This exercise is the same as alternate dumbbell curl but is done with thumbs up.
Not only will this help build huge biceps, but it hits the top side of the forearm as
well. This has been a favorite of many strength athletes. It is tough to find a
bench presser with world-class raw power that has not incorporated this
movement! Do 4 sets of 12, 10, 8, 6 reps.
#4 Low Cable, Standing, 1 Arm Concentration Curl
For this exercise do one arm at a time and use a weight that you can hold and
squeeze at the top for 2-3 seconds each rep. When using dumbbells, it is easy
to lose the squeeze at the top as gravity can somewhat negate the downward
pull. With cables, a continuous downward tension will crush your biceps into new
growth. Do 4 sets of 15, 12, 10, 8 reps going heavier on each set.
#5 Machine Preacher Curls
Nearly every gym in America has one of these machines. If the machine is not
available, use a free standing Scott bench and an EZ-curl bar. Do 4-5 sets of 1015 reps and squeeze hard at the top.
#6 Close Grip Chin-Ups
These are a great bicep exercise if you get your chin over the bar and really
control the negative, while flexing the bicep hard. Do 3-4 sets of body weight to
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failure. If you can get more than 15 with your chin over the bar, add weight. If
you cannot perform a full chin-up, you can do negatives. If these are still too
hard, just get the chin over the bar and squeeze the biceps and hold as long as
you can
#7 Concentration Curls
This exercise will aid in building massive bicep peaks. You can do it standing or
bent over. To use substantial weight, you will need to get a slight swing to start.
Like so many bicep exercises, the key is to hold at the top and concentrate on
the squeeze.
Watch Arnold do these and you will see a master at work. Do 4 sets of 8-12 reps
as heavy as you can with little rest in between sets.
#8 Bench One Arm Cable Curls
Use a free standing preacher bench, hook up a standard handle to the low
cable, and use a weight that you can rep for 8-12 perfect reps. Lift with one arm
and then switch to the other arm. Let the off arm rest while the other arm is
lifting.
#9 Reverse Barbell Curl
This will work the top side of the forearm as well as the bottom and outside of the
bicep. Doing this lift will not only help your physique, it will also help you add
pounds to your core lifts. Do 4 sets of 8-12 reps.
# 10 One-Armed Eccentric Barbell Curl
I got this exercise from Josh Bryant. You must use a barbell, preferably Olympic
length; this makes the exercise awkward. Your supinator muscles must work
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over time to keep the bar steady and parallel to the floor. The lift is performed by
lowering the barbell with one hand from the top position of a preacher barbell curl
bench. The key is overloading the negative (eccentric), so take 7-10 seconds to
lower the bar, and then have a partner help you or self spot with the free hand on
the positive (concentric). All of your efforts are allocated towards the negative.
Do 4 to 8 sets of 3 to 5 reps. The key is time under tension, not a massive
number of repetitions. Time under tension is a huge variable in muscle growth.
BACK THICKNESS
#1 Bent Over Row
This can be done off the floor or off of an elevated platform. You can be bent
over at a 90 degree angle or you can be barely bent over. Experiment and find
out what works best for you. Regardless of the style you choose, the key is to
squeeze the shoulder blades together at top of the movement. Do 5 to 7 sets of
8-15 reps.
#2 One-Arm Dumbbell Rows
This exercise will give similar results to the bent over row but with less stress on
the lower back. Do 4 sets of 15, 12, 10, 8 reps, while progressively adding
weight each set.
#3 Bent Over Supported Row
This is the same movement as the bent over row but is done either on a machine
designed for this, or with an incline bench set up for this purpose. This is a good
option for those with lower back issues, as your back is supported.
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I believe this one machine has done more for Branch’s improved back thickness
than any other movement.
#4 Low Cable Row
High reps (10-15) are best on this exercise.
Many believe this is the most
effective unilateral back exercise. Remember, this is not an ego lift! Exercise,
form is everything, but especially so with the low cable row. Stay properly aligned
and do not torque your body as you pull the weight. This emphasizes your lats,
which you are looking to build. Remember full range of motion and really
squeeze the muscle.
#5 T-Bar Row
This is a brutal, total back developer. At his peak, Big Ron could do 11 plates on
the end of a 45 pound Olympic bar for 10 reps. This exercise is about as basic as
it gets. Just stick a bar in a corner and use a v-bar handle to do a row. Of
course, you can buy a t-bar machine, but in my book, nothing beats the old style.
This lift should be as heavy as you can for 4-5 sets of 8-12 reps.
#6 Seated Hammer Machine Rows
Dorian Yates helped make this machine famous. This exercise is somewhat
similar to the one arm dumbbell row but in an upright position. Do 4 sets of 12,
10, 8, and 6 with each hand.
#7 Good Mornings
Nothing displays power better than a thickly developed set of spinal erectors.
The good morning exercise specifically targets the low back and spinal erectors.
It is performed by holding a barbell on your back (as if you are going to squat)
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and then bending forward at the waist. This is a tough exercise but will definitely
strengthen the lower back and benefit your squat and deadlift. I like to do 4-5
sets of 6-10 reps, adding weight each time.
#8 Hyperextensions
This is another exercise specifically for the low back and spinal erectors. This is
performed on a hyperextension bench with legs are locked in, and then bend
from a 9 o’clock position to a 6 o’clock and back up to 9 o’clock. You can add
weight by holding a plate on your chest or a barbell on your back.
#9 Bent Over Rear Delt /Upper Back Lateral Squeeze
This can be done with dumbbells or with a machine specifically designed for this
exercise. Lay bent over on a platform with your feet on another platform that
adjusts for your height, then reach down, grasp the handles and do a rear delt
raise. This exercise will thicken the entire upper back.
#10 Shrugs
Many lifters incorporate this lift on their shoulder day, but I like to put it on my
back day. There are many variations of this lift: with a barbell, with dumbbells, in
the front, in the back, on the side. All these variations have their place and it can
be advantageous to use all of them at some point.
BACK WIDTH
#1 Wide Grip Pull-ups
Grip the pull-up bar wider than shoulder width and perform a pull-up. These can
be rough on your shoulders, so if you have shoulder problems, avoid this
movement. Do 5 sets to failure on this exercise.
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#2 Palms Facing (Neutral Grip) Chin-Ups
Marine style chin-ups bring the bicep into play but still hit the lats really well. A
couple years back my wife and I were at a festival in the city of West, Texas, and
the Marines had a booth set up with a chin-up bar. If you did 20 reps you got a tshirt. I watched a few try. One young bodybuilder got 14 and my wife got 7. The
young Jarhead asked if I was going to do it. The young buck seemed to be
questioning my manhood, especially since my wife had tried. I asked him what
he weighed, his age, and how many he could do.
He told me he was 140
pounds, 19 years old, and could do 18 chin-ups. That fired me up enough to
knock out 20. I then told him I was 53 and weighed 250 pounds. The point of
this story is that the next day I could really feel my lat width in a good way. Ever
since then, I have included Marine Corp style chin-ups in my training.
#3 V-bar Chin-Ups
When doing chin-ups, I believe in doing several sets to failure. If you can do 15
reps with good form, you can start adding weight by using a chain belt. As long
as you possess the strength, this compound movement is one of the most
effective lat builders. Don’t be surprised if this exercise adds size and strength to
your shoulders, biceps, and middle back.
#4 Wide Lat Pull Downs
This is the next best thing to chin-ups; but remember, chins are king! Our weight
stack goes to 300 pounds and with specialty weight pins, you can add a 45pound plate to the stack. I have seen Branch do 345 pounds for 20 good reps,
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then drop the 45-pound plate and get 15 more with 300 pounds. Do 5 sets of 10
reps, while progressively adding weight.
#5 Palms Facing Lat Pull Downs
Just like the Marine style chin-up! This is a great movement, but like I said
before, chins are king! Do 5 sets of 10 reps and add weight each set.
#6 V Grip Pull Downs
This movement is not as popular as it was a couple decades ago. It is an oldie
but goodie, and can help you develop an imposing lat spread. The V grip pull
down is a great complementary exercise to V Grip Chin-ups. Do 4 sets of 12, 10,
8, and 6 reps.
#7 Nautilus Machine Pullovers
These must be done with good form or you will get nothing from them! Take the
bar as far back behind your head as you can, do not lean forward, and drive the
elbows back. This has helped build great back width and functional strength for
years. Unfortunately, commercial fitness centers have all but eradicated it; only
hard-core gyms like Metroflex still have this machine. Do 4 sets 12, 10, 8, and 6
reps.
#8 Stiff Arm Pull Downs
Keep the arms straight and lower the bar to the thighs while leaning forward at
the top (emphasizing stretch). Do 5 sets of 15 reps. These were a favorite of
legendary powerlifter, Doug Young. Josh Bryant and I often did these to “flush
out” the lats.
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# 9 Leaning Forward Low Cable Row
Stay bent over on this exercise. Lean all the way forward, and pull the weight to
the chest. This may sound exactly like the low cable row, but it differs in that one
should emphasize the forward lean and pull the cable higher to the chest. If you
want an imposing lat spread, this exercise belongs in your repertoire. Do 4 sets
of 15, 12, 10, and 8 reps.
#10 Dumbbell Pullovers
Take note, many old timers refer to this exercise as upper body squats. This
exercise is best known for adding size to the upper back, but don’t discount the
secondary benefits to the chest, triceps, and shoulders. Make sure to get a good
stretch with each repetition. Do 4 sets 12, 10, 8, and 6 reps.
ABDOMINALS
#1 Bent Knee Sit-Ups
Put your feet under something stable and do a simple sit-up. Make sure to use
your abs on this exercise and not your hip flexors. This exercise can be done
with or without weight.
#2 Crunches
Use the same starting position as the bent knee sit-up, but only come up enough
for shoulder blades to clear the floor. Hold it for 1 second at the top before
repeating.
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#3 Hanging Leg Raises
Grip the chin-up bar and let your legs hang.
Using only the abdominals, raise
the toes to midsection level. Some athletes with great abdominal strength like to
raise their feet all the way to the chin bar. Do as many as possible with good
control, but do not let yourself swing.
If your grip cannot sustain your
bodyweight, it is okay to use abdominal straps, however, these straps do
eliminate some aspects of stability! This movement will feel therapeutic on the
lower back and hip flexors if performed correctly.
#4 Standing Cable Crunch
Not only does this exercise strengthen your abs, but also it effectively opens up
the hips. As Dave Tate says, “When you can’t control your hips, you cannot
squat with authority or drive your glutes through to finish a deadlift.” Do 5-6 sets
of 15-30 repetitions.
#5 The Plank (Iso Prone Abs)
This is a great way to build endurance in the abs, promote lower back health, and
work stabilizer muscles. Some key points to remember: lie face down on the floor
resting on the forearms, push off the floor raising up onto toes and resting on the
elbows, and keep your back flat.
#6 Sledgehammer
The sledge hammer was one of the training secrets of Ernie Shavers, Jack
Dempsey, and Chuck Liddell. All of the aforementioned had viscous overhand
rights. The sledge virtually mimics the movement of an overhand right. From the
standpoint of your physique, the sledgehammer will build core musculature, as
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well as rock hard forearms. Begin with a light sledgehammer, 8-10 pounds, and
progressively graduate to a 16-20 pound sledgehammer. Put your entire body
into the movement as you slam the hammer against the tire. A sledgehammer
workout will help you burn body fat and build muscle in the obliques.
Sledgehammer work is taxing and should be done a maximum of twice a week.
Do right overhand and left overhand variations along with slamming the hammer
straight down. Start with 3 sets of 12 reps each way, resting 1 minute after each
set. Eventually, work up to 3 sets each way on a 1 minute on and 1 minute off
schedule.
#7 Side Bends
This exercise works the oblique muscles (side abs). Begin the movement with
your feet approximately shoulder width apart.
Hold a dumbbell in your right
hand. Keeping your back erect, bend to the left as far as you can go. Now get
back to the starting position. Do the same thing on the other side. Remember to
bend only at your waist. Do 3 to 4 sets of 8 to 12 reps each way. This is a great
strength building movement and can aid in building the midsection of your
dreams.
#8 Landmine
The landmine is one of the best core strengtheners, but it can also do wonders
for your physique.
Place one end of the barbell in a corner.
Stand at the
opposite end of the barbell, holding it at approximately nipple level. Now move
the barbell back and forth across your body, make sure to restrict all other bodily
movement and tighten your core. Add weights as you become more proficient
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with the movement. This allows the anti-rotational function of the core to be
worked standing on 2 feet. You will feel this deep in your abs.
#9 Swiss Ball Cable Crunch (With Resistance)
Grab the rope attachment while lying on a Swiss ball. Set the cables in the low
position. Crunch up slowly and hold for a second, then reverse the motion. Do
this at a slow tempo. Do 3 sets of 12 to 20 reps. With the added component of
stability and additional resistance, this exercise is a tough one!
#10 Suitcase Deadlift
The suitcase deadlift is the side bend on steroids! If you want to have a great
squat and deadlift, you need strong obliques. Stand to the side of a barbell or
farmers walk implement, bend down and set yourself as a starting position in the
deadlift, and pick it up as you would a suitcase. Do these heavy - 3 sets of 5-8
repetitions.
Conclusion
Remember, these are the top assistance exercises for each body part. The core
lifts are the foundation of your training. If you want to design your own program,
it is simple. For example, on a chest day, do the bench press for your core lift
and pick 5-6 assistance exercises. Taking this powerbuilding approach will allow
you to build a massive physique with the strength to back it up!
*For video demonstrations of all of the assistance exercises, core lifts, and odd
lifts please view our Youtube page.
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Routines
Here are 53 effective powerbuilding programs that have been used successfully
with our athletes looking to gain strength and size.
We have also included
routines of various athletes who have been successful in their powerbuilding
quests!
Powerbuilding Routine # 1
This workout should be used for three weeks consecutively. On the fourth week
a deload is recommended for recovery purposes. This is a five-day split.
Day 1
Rest Interval
REPS
SETS
Dumbbell Bench Press
60 sec
12,10,8,12, 20
5
Pull Ups (neutral grip)
60 seconds
Max reps
4
Incline Flys
60 sec
15
5
Deadlift
60 sec
8
3
Cable Flys
60 sec
12
4
Bent Over Rows
60 sec
8
3
Lat Pull Downs
60 sec
15
3
One Armed Incline Dumbbell Press (alt)
60 sec
12
3
60 sec
3
REPS
SETS
ISO Prone Abs
Day 2
Dumbbell Military Press
60 sec
12,8,6,5,20
5
Dumbbell Shrugs
60 sec
20
4
Upright Rows
60 sec
12
4
Lateral raises
60 sec
15
4
Bent Over Fly
60 Sec
15
3
Overhead Dumbbell Tricep ext
Tricep Push downs
60 sec
12
5
60 sec
20
5
Bar dips
60 sec
Max reps
4
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Day 3
REPS
SETS
Front squats
90 sec
12
4
Squats
90 sec
10
3
Walking Lunge
75 sec
10,8,6, 12
4
Leg Ext
30 sec
20
4
Leg Curl
45 sec
12
5
Plate Twists
10
5
Leg raises (knees to chest)
12
3
Calf raises
15
6
Leg raises (straight up)
9
3
REPS
SETS
Day 4
Close Grip bench
90 sec
3
15
Arnold Press
60 sec
3
10
Dumbbell Concentration Curls
60 sec
15
4
Ez Curls
90 sec
8
4
Zottman Curls
60 sec
15
3
REPS
SETS
Day 5
Leg Ext
30 sec
50,40,30,20
4
Lat Pull Downs
30 sec
12,12,12,12
4
Leg Curls
30 sec
15
4
Straight Arm Pull downs
30 sec
12
4
Wrist Curls
30 sec
15
3
Wrist Ext
Calf raises
Abs
30 sec
15
100
3
1
8
Powerbuilding Routine # 2
This routine was used by Kentucky powerbuilder, Ben Graves, who is trained by
Josh Bryant. Ben has officially bench pressed 600 lbs. raw and won first place in
the only strongman contest he entered.
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Kentucky powerbuilder Ben Graves
Week 1
Day 1
Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Rear Delt Flys
Flys
Front Raises
Abs
Day 2
3 Inch Deficit Deadlifts (one minute rest
intervals)
Shrugs
Bent Over Rows
Day 3
Close Grip Bench Press
Overhead Press
Neutral Grip Pull Ups
Hammer Curls
Decline Close Grip Bench Press
Abs
Day 4
Squats
Pause Squats
Leg Extension
Leg Curls
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Weight
370
325
140s
45s
60s
60s
You
Decide
Weight
REPS
10
6
12
15
8
10
SETS
3
2
3
3
3
3
REPS
SETS
450
1
15
6
405
20
4
325
7
4
Weight
385
285
5
65s
325
You
Decide
REPS
5
12
6
10
10
SETS
5
2
4
4
2
Weight
435
360
REPS
5
6
20
8
6
SETS
2
2
3
4
Week 2
Day 1
Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Rear Delt Flys
Flys
Front Raises
Abs
Day 2
3 Inch Deficit Deadlifts (one minute rest
intervals)
Shrugs
Bent Over Rows
Day 3
Close Grip Bench Press
Overhead Press
Neutral Grip Pull Ups
Hammer Curls
Decline Close Grip Bench Press
Abs
Day 4
Squats
Pause Squats
Leg Extension
Leg Curls
Weight
380
330
150s
45s
60s
65s
You
Decide
Weight
REPS
10
6
8
15
10
5
SETS
2
2
3
3
3
3
REPS
SETS
480
1
12
420
330
Weight
395
295
25
65s
325
You
Decide
Weight
445
365
20
6
REPS
5
10
5
12
12
4
4
SETS
5
2
5
4
2
REPS
5
6
25
8
SETS
2
2
3
4
Weight
REPS
SETS
390
335
150s
50s
60s
65s
You
Decide
Weight
10
6
10
10
12
8
2
2
3
3
3
3
REPS
SETS
505
1
9
430
345
20
5
4
5
6
6
Week 3
Day 1
Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Rear Delt Flys
Flys
Front Raises
Abs
Day 2
3 Inch Deficit Deadlifts (one minute rest
intervals)
Shrugs
Bent Over Rows
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6
Day 3
Close Grip Bench Press
Overhead Press
Neutral Grip Pull Ups
Hammer Curls
Decline Close Grip Bench Press
Weight
405
300
25
65s
325
You
Decide
Weight
450
320
Abs
Day 4
Squats
Pause Squats
Leg Extension
Leg Curls
REPS
5
10
8
15
15
SETS
3
2
3
4
2
6
REPS
5
6
30
6
SETS
2
2
3
4
Powerbuilding Routine # 3
Mike Ruggiera is built like a silver back gorilla! I have never seen anyone pack
so much muscle mass onto their frame. Weighing close to four hundred pounds,
Mike is relatively lean. This is the routine he used to bulk up from 195 lbs. to 300
lbs. This routine was copied and pasted from a personal e-mail Mike sent me.
Monday
Notes
REPS
SETS
Bench Press
This does not include warm-ups,
after two to three weeks switch to
3-5 reps
5-7
3
Incline Bench Press
No need for warm up, throw in
dumbbells in place of barbells for
variety every so often
6-8
3
10-12
3
varies
3
You Decide
Notes
REPS
SETS
Not Including Warm-ups
3-7
3-4
Deadlifts
3-5
3
Leg Curls or Stiff Leg Deadlift
Leg Extensions
Bicep Movement
Abs
Abs
8-10
8-10
10-15
3
3
3
Flat Dumbbell Bench Press or Flys
Lat Pull Downs, bent over rows, low
pulley rows, dumbbell rows any
upper back exercise
Abs
Wednesday
Squats
Pick to three exercises alternate
between training sessions
You Decide
You Decide
You Decide
200
Friday
Close Grip Bench Press
Overhead Press
Triceps Movement
Notes
Not Including Warm-ups
(Skull crushers w/ez curl bar or
Dumbbell Tricep ext)
Dips
Lateral Raises
Abs
You Decide
REPS
5-7
3-5
SETS
3
3
8-10
3
Max
Reps
10-12
8
3
3
Mike says, “Once a week means hard and heavy.”
Powerbuilding Routine # 4
John Kuc held the deadlift world record for many years. Here is the routine he
used to set that world record and could be used on your back day. As you can
see, Kuc deadlifted twice a week for 8 weeks. On Day 1 he did variations of the
deadlift and on Day 2 he did regular deadlifts. Pick 5 assistance exercises to
complement the deadlift. Complementary exercises could include shrugs, bent
over rows, straight-arm pull downs, chin-ups, and seated rows. Be creative!
Percentage of 1 rep max is used
DAY ONE
Week
Exercise Deadlift Lockouts
1
65%x6, 85%x4, 95%x4, 100%x4x3 sets
65%x6, 80%x4x4 sets
2
65%x6, 85%x4, 95%x4, 103%x4x3 sets
65%x6, 80%x4, 81%x4x3 sets
3
65%x6, 85%x4, 95%x4, 106%x4x2 sets
65%x6, 80%x4, 83%x4x3 sets
4
65%x6, 85%x4, 95%x4, 105%x4, 109%x4
65%x6, 80%x4, 83%x4x3
5
65%x6, 85%x4, 95%x4, 105%x4
65%x6, 80%x4x4 sets
6
65%x6, 85%x4, 95%x4, 105%x4, 112%x4
65%x6, 80%x4, 83%x4, 85%x4x2 sets
7
65%x6, 85%x4, 95%x4, 106%x4, 116%x4
65%x6, 80%x4, 83%x4, 88%x4, 92%x4, 90%x4
8
65%x6, 85%x4, 95%x4,107%x4, 107%x4,
120%x4
65%x6, 80%x4x4 sets
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Exercise Deadlift Starts
DAY TWO
Week
Exercise Regular Deadlift
1
65%x6, 80%x4x4 sets
2
65%x6, 80%x4, 81%x4x3 sets
3
65%x6, 80%x4, 83%x4x3 sets
4
65%x6, 80%x4, 83%x4x3
5
65%x6, 80%x4x4 sets
6
65%x6, 80%x4, 83%x4, 85%x4x2 sets
7
65%x6, 80%x4, 83%x4, 88%x4, 92%x4, 90%x4
8
65%x6, 80%x4x4 sets
9
Test New Max
10
63%x6, 77%x4, 82%x4x3 sets
11
63%x6, 77%x4, 84%x4x3 sets
12
63%x6, 77%x4, 87%x4x3 sets
13
63%x6, 77%x4, 85%x4, 89%x4, 87%x4
14
63%x6, 77%x4, 85%x4, 90%x4, 87%x4
15
63%x6, 77%x4, 85%x4, 92%x4, 87%x4
16
63%x6, 77%x4, 87%x4
17
Contest or Max out
Powerbuilding Routine # 5
Doug Young (1944-2005) was built like a brick outhouse! “He could well become
the world’s strongest man at his body weight," wrote Terry Todd in his book,
Inside Powerlifting. Does the name Arnold Schwarzenegger ring a bell? He
actually consulted Doug Young for mass building tips prior to personal training
being a profession. Doug is arguably the best built 275 lbs. powerlifter of alltime, including modern era lifters.
When Doug Young first began to lift weights he gained an incredible 82 lbs. of
body weight and added 235 lbs. to his bench press max during his first year of
training. At 260 lbs. of body weight, Doug boasted a 22" neck, 20" arms, and 29"
thighs. Doug did the routine below three days a week to gain size and strength.
202
If Doug was sore from his previous workout, he would do a double or triple
instead of a single. This was his working weights at his strongest. Doug Young
held the world record in the bench press for years in the 275 lbs. class, bench
pressing 611 lbs., raw of course.
Upper Body
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press (Each weight 1 set)
Weight
135
225
325
375
REPS
12
6
2
2
SETS
1
1
1
1
425,465,485,500,
515,530,540,540
1
1
490
300
50
9
14
15
1
1
3
6
6
5
6
6
6
6
6
Bench Press
Bench Press
Jim Williams Plate Raises
Stiff Arm Pull Downs (Lat Pull
Down Machine)
Cable Fly
Dumbbell Concentration Curls
One Arm Rowing Motion
50
55s
110
Of Doug Young’s bench press technique, Terry Todd said, "In all my years of
watching people train and compete, I have never seen anyone do benches the
way Doug does them. The difference between Doug and other benchers is the
way he lowers the bar to the chest. Whether there is 60 pounds on the bar or
600, Doug lets it down slow, people, slow, perhaps taking as long as 5 seconds
from the top position until the bar touches his chest. You have to see it to believe
it."
These long drawn out eccentrics (negative reps) greatly increased Doug’s time
under tension.
Heavy eccentrics and time under tension have both been
associated with muscle hypertrophy; this may partially explain Doug’s amazing
physical prowess.
203
Powerbuilding Routine # 6
The great John Cole, in preparation for becoming a world powerlifting champion,
used this simple but effective routine. John was also an Olympian in the discus,
a champion Olympic lifter, and the first strength coach at Arizona State
University. Besides being one of the strongest people ever to walk the face of
the earth, John had arms that would leave modern professional bodybuilders
envious, and along with the huge arms, he had the strength to back it up!
Monday
Bench Press
Squats
Upright Rows
Toe Raises
Cheat Curls
Standing French Press
Wednesday
Dead Incline Press
(start at chest)
WEIGHT
225,315,405,460,
515,545,465,405
225,315,405,465,
515545,465,405
105,145,195,195,195
REPS
8,5,3,2,
2,3,5,5
5,5,3,2,
2,2,3,5
SETS
8
8
WEIGHT
8,5,5,5,5
30
8,5,5,5,5
8,5,5,5,5
REPS
225,315,365,405,
430,460,405,365
225,445,545,675,
755,805,850
8,5,3,
2,2,2,3,5
8,5,4,3,
1,1,1
Friday
WEIGHT
Bench Press
Light
REPS
8,5,3,
2,2,3,5
Squats
Light
5,5,3,
2,2,2,3,5
8
Upright Rows
Toe Raises
Cheat Curls
Standing French Press
Light
Light
Light
Light
8,5,5,5,5
30
8,5,5,5,5
8,5,5,5,5
5
6
5
5
Deadlift
135,195,195,225,225
125,175,195,215,225
204
5
6
5
5
SETS
8
7
SETS
7
Powerbuilding Routine # 7
This routine helped one masters powerlifter (age 52), increase his bench press
from 330 raw to 375 lbs. raw. He also added five pounds of body weight over the
12 weeks and his waist decreased by 1.5 inches. Obvious improvements in
strength were apparent, but his physique undertook a major metamorphosis.
This is a two day a week powerbuilder bench press routine. It follows the simple
but effective progressive overload method!
Day One
Week 1
LIFT
NOTE
Bench Press
Illegal Wide Bench Press
Straight Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
SETS
4
2
3
3
6
REPS
10
6
10
10
10
WEIGHT
240
225
25s
30s
95
SETS
4
2
3
3
6
REPS
10
6
12
10
12
WEIGHT
250
235
25s
35s
100
SETS
2
1
1
1
1
2
3
6
REPS
8
1
1
1
1
6
8
8
WEIGHT
260
295
310
355
375
245
40s
110
SETS
4
2
3
3
6
REPS
8
6
10
10
12
WEIGHT
270
250
40s
40s
110
Week 2
LIFT
NOTE
Bench Press
Illegal Wide Bench Press
Straight Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
Week 3
LIFT
NOTE
Bench Press
Bench Press
Bench Press
Bench Press (spotter assisted)
Bench Press (spotter assisted)
Illegal Wide Bench Press
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Week 4
LIFT
NOTE
Bench Press
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
205
Week 5
LIFT
NOTE
Bench Press
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
SETS
4
2
3
3
6
REPS
6
5
12
8
8
WEIGHT
285
260
40s
45s
120
SETS
2
1
1
2
3
3
6
REPS
6
1
1
5
8
10
10
WEIGHT
290
330
375
265
45s
45s
120
SETS
4
2
3
3
6
REPS
5
5
10
8
12
WEIGHT
300
270
45s
50s
120
SETS
4
2
3
3
6
REPS
4
5
10
10
8
WEIGHT
315
275
50s
50s
130
SETS
3
1
1
2
3
3
6
REPS
3
1
8
5
8
8
8
WEIGHT
325
345
260
280
55s
50s
135
SETS
3
1
2
3
3
6
REPS
2
9
5
10
10
6
WEIGHT
340
260
285
60s
50s
140
Week 6
LIFT
NOTE
Bench Press
Bench Press
Bench Press (spotter assisted)
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
Week 7
LIFT
NOTE
Bench Press
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
Week 8
LIFT
NOTE
Bench Press
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
Week 9
LIFT
NOTE
Bench Press
Bench Press
Bench Press
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
Week 10
LIFT
NOTE
Bench Press
Bench Press
Illegal Wide Bench Press
Bent Arm Flies
Front Raises
Tricep Extensions (straight bar to nose)
W/ Pause
Dumbells
Dumbells
206
Week 11
LIFT
NOTE
Bench Press
Bench Press
Bench Press
Front Raises
Tricep Extensions (straight bar to nose)
SETS
1
1
1
2
2
REPS
2
2
10
10
15
WEIGHT
325
350
260
20s
65
NOTE
SETS
4
3
6
3
4
4
REPS
6
15
10
10
15
30
WEIGHT
250
50s
35s
30s
65
Light
NOTE
SETS
4
3
6
3
4
6
REPS
6
12
15
8
15
25
WEIGHT
255
55s
35s
35s
75
Light
NOTE
SETS
4
3
5
3
4
6
REPS
5
10
10
10
15
25
WEIGHT
275
60s
95
35s
100
Light
NOTE
SETS
4
3
5
3
4
6
REPS
5
8
10
8
12
25
WEIGHT
280
65s
105
40s
100
Light
NOTE
SETS
4
3
6
3
4
6
REPS
5
10
12
10
12
25
WEIGHT
285
65s
40s
40s
105
Light
Dumbells
Week 12 – Max Out or Meet
Day Two
Week 1
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Dumbell Tricep Extensions (palms facing)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 2
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Dumbell Tricep Extensions (palms facing)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 3
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Tricep Extensions (straight bar to forehead)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 4
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Tricep Extensions (straight bar to forehead)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 5
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Dumbell Tricep Extensions (palms facing)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
207
Week 6
LIFT
NOTE
SETS
4
3
6
3
4
6
REPS
5
6
15
8
12
25
WEIGHT
290
70s
40s
45s
110
LC
NOTE
SETS
4
3
6
3
4
6
REPS
5
8
12
10
10
25
WEIGHT
295
75s
110
45s
115
LC
NOTE
SETS
4
3
6
3
4
6
REPS
5
6
10
8
10
25
WEIGHT
300
80s
115
50s
125
LC
NOTE
SETS
3
1
3
6
3
4
6
REPS
3
8
8
12
10
10
25
WEIGHT
310
245
80s
115
50s
130
LC
NOTE
SETS
3
1
3
6
3
4
6
REPS
3
9
6
10
5
8
25
WEIGHT
320
245
85
125
60s
140
LC
NOTE
SETS
2
2
REPS
8
8
WEIGHT
225
50s
Close Grip Bench Press
Dumbell Military Press - Seated
Dumbell Tricep Extensions (palms facing)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 7
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Tricep Extensions (straight bar to forehead)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 8
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Tricep Extensions (straight bar to forehead)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 9
LIFT
Close Grip Bench Press
Close Grip Bench Press
Dumbell Military Press - Seated
Tricep Extensions (straight bar to forehead)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 10
LIFT
Close Grip Bench Press
Close Grip Bench Press
Dumbell Military Press - Seated
Tricep Extensions (straight bar to forehead)
Hammer Curls (Each Arm)
Standing Barbell Curls
Abs
Week 11
LIFT
Close Grip Bench Press
Dumbell Military Press - Seated
Week 12 – Max Out or Meet
208
Powerbuilding Routine # 8
This is the routine Josh Bryant used to increase his deadlift from 600 to 661. It is
brutal and should only be done once a week. George Brink, who pulled 804 lbs.
at 51 years of age, heavily influenced this routine.
Josh Bryant doing conditioning with thick handled farmers walks
Week 1
WEIGHT
REPS
SETS
240,270,290,235,235
10
5
Shrugs
25
4
Bent Over Rows
10
3
Wide Grip Pull Ups
6
2
Narrow Grip Pull Ups
6
2
Stiff Leg 3 inch Deficit Deadlift
Abs
6
209
Week 2
WEIGHT
REPS
SETS
245,285,305,245,245
10
5
Shrugs
20
4
Bent Over Rows
8
3
Wide Grip Pull Ups
8
2
Narrow Grip Pull Ups
8
2
Stiff Leg 3 inch Deficit Deadlift
Abs
6
Week 3
WEIGHT
REPS
SETS
255,295,315,260,260
10
5
Shrugs
20
4
Bent Over Rows
8
3
Wide Grip Pull Ups
8
2
Narrow Grip Pull Ups
8
2
Stiff Leg 3 inch Deficit Deadlift
Abs
6
Week 4
Stiff Leg 3 inch Deficit Deadlift
WEIGHT
REPS
SETS
260,300,325,270,270
10
5
15
8
9
9
4
3
2
2
6
SETS
5
4
3
2
2
6
SETS
5
4
3
2
2
6
SETS
5
3
4
6
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 5
Regular 3 inch Deficit Deadlift
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 6
Regular 3 inch Deficit Deadlift
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 7
Regular 3 inch Deficit Deadlift
Shrugs
Lat Pull Downs
Abs
210
WEIGHT
315,360,395,425,325
REPS
5
15
8
9
9
WEIGHT
330,375, 405, 435, 335
REPS
5
15
8
9
9
WEIGHT
315
REPS
5
30
12
Week 8
Regular 3 inch Deficit Deadlift
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 9
Regular 3 inch Deficit Deadlift
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
WEIGHT
345, 390, 425, 455, 355
REPS
5
15
8
9
9
WEIGHT
345, 395, 435, 470, 355
REPS
5
15
8
9
9
Week 10
Regular 3 inch Deficit Deadlift
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 11
Regular 3 inch Deficit Deadlift
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 12
Regular Deadlift off of floor
(No Assistance Work)
Week 13
Regular Deadlift off of floor
Regular Deadlift off of floor
Speed Deadlift Off of Floor
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
WEIGHT
355, 405, 445, 490, 375
REPS
5
12
6
8
8
WEIGHT
375, 420, 470, 515, 375
REPS
5
12
6
8
8
WEIGHT
350
REPS
5
12
REPS
3
2
3
10
6
6
6
WEIGHT
445,495
540,560
315
211
SETS
5
4
3
2
2
6
SETS
5
4
3
2
2
6
SETS
5
4
3
2
2
6
SETS
5
4
3
2
2
6
SETS
5
4
SETS
2
2
6
4
3
2
2
6
Week 14
Regular Deadlift off of floor
Regular Deadlift off of floor
Regular Deadlift off of floor
Regular Deadlift off of floor
Speed Deadlift Off of Floor
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 15
Regular Deadlift off of floor
Regular Deadlift off of floor
Regular Deadlift off of floor
Regular Deadlift off of floor
Speed Deadlift Off of Floor
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
WEIGHT
455
505
555
590
315
REPS
5
3
2
1
3
10
6
6
6
SETS
1
1
1
1
6
4
3
2
2
6
SETS
1
1
1
1
6
4
3
2
2
6
WEIGHT
470
525
570
605
315
REPS
3
3
2
1
3
10
6
6
6
Week 16
Regular Deadlift off of floor
Regular Deadlift off of floor
Regular Deadlift off of floor
Regular Deadlift off of floor
Speed Deadlift Off of Floor
Shrugs
Bent Over Rows
Wide Grip Pull Ups
Narrow Grip Pull Ups
Abs
Week 17
OFF
Week 18
Max Out
WEIGHT
470
525
580
625
315
REPS
3
3
2
1
3
10
6
6
6
WEIGHT
REPS
SETS
1
1
1
3
6
4
3
2
2
6
SETS
WEIGHT
650+
REPS
1
SETS
1
Powerbuilding Routine # 9
This routine was successfully used by a masters powerbuilder to drop body fat.
Every three weeks the routine would drastically change. During the three week
blocks, weight or volume was increased before deloading the fourth week.
212
His maxes for this routine were bench press=270 -- squats=400 -- deadlift=490
Day 1
WEIGHT
Rest Interval
Tempo
REPS
SETS
10
4
6
4
Bench Press
185
Incline Press Barbell Press
95
60 sec.
Dumbbell Bench Press
50s
60 sec.
15
3
Incline Fly
20s
60 sec.
12
4
90 sec.
12
3
Calf Raises
50
4
Hang Leg Raises (knees up)
15
3
60 sec
3
REPS
SETS
10
10
25
4
Bar Dips
5-1-3
ISO Prone Abs
Day 2
WEIGHT
Rest
Interval
60 sec.
Tempo
Seated Military Press
40s
Dumbbell Shrugs
90s
Lateral raises
30s
45 sec.
12
3
Bent Over Fly
One Armed Eccentric Barbell
Curls
30s
45 sec.
15
3
50
60 sec.
5
5
21's
80
45 sec.
Scott Curls
60
45 sec.
Around the worlds
Side Iso Abs
25
Day 3
WEIGHT
Rest
Interval
8-1-fast
Tempo
7–77
15
3
15
3
60 sec
2
REPS
SETS
3
Squats
295
8
2
Front Squats
185
12
3
Lateral Lunges
Walking Lunges (10 reps each
leg)
Leg Curl
95
90 sec.
12
3
100
90 sec.
12
3
120
60 sec.
5
Leg Extension
60,70,80,100
45 sec.
Plate Twists
25
6
50,40,3
0,20
10
5
15
5
10
3
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Calf Raises
Barbell Complex
65
180 sec.
213
4
Day 4
WEIGHT
Decline Close Grip Bench Press
160
Skull crushers
75
Trice Pushdowns
Rest
Interval
REPS
SETS
15
3
90 sec.
15
6
70
45 sec.
20
5
Over head Dumbbell Tricep Ext
30s
15
4
Day 5
WEIGHT
45 sec.
Rest
Interval
REPS
SETS
3
4
25
8
15
12
5
10
12
2
6
3
4
5
4
5
3
3
9
3
Deadlift
Deadlift
Shrugs
bent Over Rows
Seated Rows
Straight Arm Pull Downs
Chin ups
Barbell Complex
Leg raises (knees to chest)
375,425
360
225
245
Tempo
Tempo
60 sec.
60 sec.
45 sec.
45 sec.
65
180 sec.
Leg raises (straight up)
Powerbuilding Routine # 10
This routine integrated strongman training into a powerbuilding program.
Beginning maxes were bench press 300, deadlift 480 and squats 365
Day 1
WEIGHT
REPS
SETS
Bench Press
190,205,220,235,250
5
5
Bench press
215
8
1
Bench press
185
Max
1
Incline Press 1/2,1/2, full
Dumbbell Bench Press (pause at bottom) 1
second
Dumbbell Fly
185
6
3
60
8
4
35s
12
4
One Armed Eccentric Barbell Curls (8 count)
55
5
5
Zottman Curls
30
12
4
Iso Prone Abs
1 minute
1
2
Side Iso Abs (right and left)
1 minute
1
1
214
Day 2
WEIGHT
REPS
SETS
Squats
285
5
3
Squats
225
20
1
Front Squats
135
12
2
Sled Drag (20 yds)
225
1
5
leg curls
12
4
One Leg Squats
12
3
Side Bends
70
8
2
Land Mines
25
10
2
WEIGHT
REPS
SETS
Military
155
5
5
Later Raises
25s
12
4
Barbell Front raises
60
10
4
Bent over fly
25
15
3
JM Press
115
15
5
Bar Dips Upright
Body weight
Max
3
Skull crushers
65
15
6
Leg raises (knees to chest)
12
3
Leg raises (straight up)
10
2
WEIGHT
REPS
SETS
Deadlifts off 3 inch deficit
315
5
5
Dumbbell Shrugs
80
20
5
160 each hand
20 yards
4
30 seconds
Max
3
5
5
Dumbbell Rows
10
80
12
4
Straight Arm Pull Downs
90
15
5
Day 3
Day 4
Farmers Walk (160 each hand)
Heavy Tire Flip
Chin ups
Powerbuilding Routine # 11
Here is a four week block successfully used by one of our members who was
rehabbing a second ACL surgery. His bench press max was 275 when starting,
and 4 weeks later he did 295, not training specifically for strength.
215
Week 1
Day 1
WEIGHT
REPS
SETS
Bench Press
200
8
4
Incline Dumbbell Press
50s
12
4
Dumbbell Bench Press
60s
15
5
Flys
40s
8
4
Bar Dips
15
4
Calf Raises
50
4
ISO Prone Abs
60 sec
3
SETS
Day 2
WEIGHT
REPS
Seated Military Press
35s
10
5
Dumbbell Shrugs
75s
20
4
Lateral raises
20s
8
3
Bent Over Fly
20s
10
3
Bicep Curls Standing
75
10
5
Hammer Curls
50s
8
3
Scott Curls
65
15
3
Around the worlds
Side Iso Abs
35
15
3
60 sec
2
Day 3
WEIGHT
REPS
SETS
Squats
45
5
5
Leg Curl
20
12
5
Leg Press
110
12
4
Calf Raises
15
5
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Close Grip Bench Press
145
15
5
Skull crushers
60
12
4
20
5
Tricep Pushdowns
Over head Dumbbell Tricep Ext
25s
15
4
Day 5
Deadlift
Bent Over Rows
Chin ups
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg raises (knees to chest)
WEIGHT
REPS
3
8
5
12
12
12
SETS
5
4
5
4
4
3
9
3
135
115
20
Leg raises (straight up)
216
Week 2
Day 1
WEIGHT
REPS
SETS
Bench Press
210
8
4
Incline Dumbbell Press
50s
15
4
Dumbbell Bench Press
80s
6
4
Flys
40s
10
4
Bar Dips
25
12
4
Calf Raises
50
4
ISO Prone Abs
60 sec
3
Day 2
WEIGHT
REPS
SETS
Seated Military Press
45s
10
5
Dumbbell Shrugs
90s
12
4
Lateral raises
20s
10
3
Bent Over Fly
20s
11
3
Bicep Curls Standing
90
10
5
Hammer Curls
50s
10
3
Scott Curls
65
15
3
Around the worlds
35
15
3
60 sec
2
Side Iso Abs
Day 3
WEIGHT
REPS
SETS
Squats
65
5
5
Leg Curl
30
12
5
Leg Press
150
12
4
Calf Raises
15
5
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Close Grip Bench Press
145
15
5
Skull crushers
60
12
4
20
5
Tricep Pushdowns
Over head Dumbbell Tricep Ext
25s
15
4
Day 5
Deadlift
Bent Over Rows
Chin ups
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg raises (knees to chest)
WEIGHT
REPS
3
8
5
12
12
12
SETS
5
4
5
4
4
3
9
3
165
120
25
Leg raises (straight up)
217
Week 3
Day 1
WEIGHT
REPS
SETS
Bench Press
225
8
4
Incline Dumbbell Press
60s
8
4
Dumbbell Bench Press
80s
10
4
Flys
40s
12
4
Bar Dips
45
12
4
Calf Raises
50
4
ISO Prone Abs
60 sec
3
Day 2
WEIGHT
REPS
SETS
Seated Military Press
45s
15
5
Dumbbell Shrugs
90s
16
4
Lateral raises
20s
13
3
Bent Over Fly
20s
12
3
Bicep Curls Standing
100
10
5
Hammer Curls
50s
12
3
Scott Curls
75
10
3
Around the worlds
Side Iso Abs
35
13
3
60 sec
2
Day 3
WEIGHT
REPS
SETS
Squats
80
5
5
Leg Curl
30
15
5
Leg Press
150
15
4
Calf Raises
15
5
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Close Grip Bench Press
160
15
5
Skull crushers
65
15
4
20
5
Tricep Pushdowns
Overhead Dumbbell Tricep Ext
35s
10
4
Day 5
Deadlift
Bent Over Rows
Chin ups
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg raises (knees to chest)
WEIGHT
REPS
3
8
5
12
12
12
SETS
5
4
5
4
4
3
9
3
185
125
35
Leg raises (straight up)
218
Week 4 (Deload)
Day 1
WEIGHT
REPS
SETS
Bench Press
155
8
3
Incline Dumbbell Press
30s
8
3
Dumbbell Bench Press
50s
10
3
Flys
25s
12
2
Bar Dips
12
2
Calf Raises
50
4
ISO Prone Abs
60 sec
3
Day 2
WEIGHT
REPS
SETS
Seated Military Press
25s
15
2
Dumbbell Shrugs
60s
10
2
Lateral raises
15s
8
2
Bent Over Fly
10s
12
2
Bicep Curls Standing
60
10
3
Hammer Curls
30s
8
2
Scott Curls
50
10
2
Around the worlds
Side Iso Abs
25
6
2
60 sec
2
Day 3
WEIGHT
REPS
SETS
Squats
80
5
5
Leg Curl
30
15
5
Leg Press
150
15
4
Calf Raises
15
5
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Close Grip Bench Press
100
15
2
Skull crushers
45
8
2
20
2
Tricep Pushdowns
Over head Dumbbell Tricep Ext
15s
10
2
Day 5
Deadlift
Bent Over Rows
Chin ups
Straight Arm Pull Downs
Wide Grip Lat Pulls
Leg raises (knees to chest)
WEIGHT
REPS
3
8
5
12
12
12
SETS
5
4
5
4
4
3
9
3
185
125
35
Leg raises (straight up)
219
Powerbuilding Routine # 12
John Combs had previously been a bodybuilder. The highest body weight he
had ever reached in the off-season was 212 lbs. The routine below allowed him
to increase his bodyweight to 240 lbs. and his max in the bench press 75 lbs. (in
a contest – not a gym touch and go). Under the guidance of Josh Bryant, his
lifetime best deadlift increased nearly 100 lbs. Notice his weights in the squat
were lowered in the middle of the program. Because he was preparing for a
push-pull meet, this was done to improve his form.
John wants to use a similar approach for off-season bodybuilding when he
competes again.
Before John did a traditional bodybuilding routine
(exercises/sets/reps etc.), John commented to me, “My goal was strength which I
achieved, but the rep ranges were not conducive to typical hypertrophy ranges
on the core lifts. I know what I will do for mass gaining in bodybuilding now.”
Sometimes an unorthodox mass-gaining program will help achieve unorthodox
results.
Take a look at what John did; his starting point was a 365 lb. bench press and a
525 lb. deadlift. It was tough to put a number on his squat because his form
needed so much work.
Remember, if some of the weights seem like too many reps for his beginning
strength level, John had great conditioning and muscle endurance at the
commencement of the program.
220
Week 1
Day 1
WEIGHT
REPS
SETS
Bench Press Paused
315
6
2
Wide Grip Bench Press Paused
225
8
2
Dead Bench (rest 1 minute)
275
1
6
Dumbbell fly
40
6
3
Front Raises
40s
5
3
Fat Bar Curls
125
5
5
Iso Prone Abs
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
325
2
6
Belt Squats (Below Parallel)
180
8
4
One Leg DL
45
6
4
Side Bends
50s
8
3
Plate Twists
25
10
3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
330
3
3
Dumbbell Military Press
70s
10
2
Bent over fly
30
15
3
Dicks Press
135
10
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 2
Day 3
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
Deficit Deadlift (60 second rest) standing on 3
inch platform
Bent Over rows
325
1
5
390
1
15
195
5
3
Shrugs
275
15
3
Deadlift Hyper Extension
145
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
320
6
2
Wide Grip Bench Press Paused
230
8
2
Dead Bench (rest 1 minute)
290
1
6
Dumbbell fly
40
7
3
Front Raises
45s
5
3
Fat Bar Curls
130
5
5
Iso Prone Abs
1 minute
1
3
Week 2
Day 1
221
Day 2
WEIGHT
REPS
SETS
Paused Box Squat
335
2
6
Belt Squats (Below Parallel)
190
8
4
One Leg DL
45
8
4
Side Bends
70s
8
3
Plate Twists
35
10
3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
340
3
3
Dumbbell Military Press
75s
5
2
Bent over fly
35
8
3
Dicks Press
145
10
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 3
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
Deficit Deadlift (60 second rest) standing on 3
inch platform
Bent Over rows
325
1
5
420
1
12
210
5
3
Shrugs
315
15
3
Deadlift Hyper Extension
160
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
330
6
2
Wide Grip Bench Press Paused
240
8
2
Dead Bench (rest 1 minute)
300
1
6
Dumbbell fly
40
12
3
Front Raises
50s
5
3
Fat Bar Curls
135
5
5
Iso Prone Abs
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
355
2
6
Belt Squats (Below Parallel)
210
6
4
One Leg DL
55
5
4
Side Bends
70s
8
3
Plate Twists
45
10
3
Week 3
Day 1
Day 2
222
Day 3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
355
3
3
Dumbbell Military Press
75s
8
2
Bent over fly
35
10
3
Dicks Press
150
10
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
Deficit Deadlift (60 second rest) standing on 3
inch platform
Bent Over rows
325
1
5
450
1
12
225
5
3
Shrugs
390
15
3
Deadlift Hyper Extension
175
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
240
5
2
Wide Grip Bench Press Paused
185
6
2
Dead Bench (rest 1 minute)
225
1
3
Dumbbell fly
30
12
2
Front Raises
35s
5
2
Barbell Curls
85
5
3
Iso Prone Abs
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
260
2
6
Belt Squats (Below Parallel)
180
6
2
One Leg DL
35
5
2
Side Bends
50s
8
3
Plate Twists
25
10
3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
255
3
3
Dumbbell Military Press
55s
8
2
Bent over fly
25
10
2
Dicks Press
100
10
2
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Week 4 (Deload)
Day 1
Day 2
Day 3
223
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
325
1
5
Bent Over rows
225
5
3
Shrugs
225
15
3
Deadlift Hyper Extension
115
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
335
6
2
Wide Grip Bench Press Paused
245
8
2
Dead Bench (rest 1 minute)
310
1
6
Dumbbell fly
40
15
3
Front Raises
50s
8
3
Dumbbell Bicep Curls
55s
8
3
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
355
3
6
Belt Squats (Below Parallel)
230
6
4
One Leg DL
70
4
4
Side Bends
70s
8
3
Plate Twists
45
10
3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
365
3
3
Dumbbell Military Press
80s
6
2
Bent over fly
40
12
3
Dicks Press
160
10
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Week 5
Day 1
Iso Prone Abs
Day 2
Day 3
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
Deficit Deadlift (90 second rest) standing on 3
inch platform
Bent Over rows
325
1
5
465
1
12
230
5
3
Shrugs
410
15
3
Deadlift Hyper Extension
185
6
3
Spread eagle sit ups
10
8
3
224
Week 6
Day 1
WEIGHT
REPS
SETS
Bench Press Paused
340
5
2
Wide Grip Bench Press Paused
250
8
2
Dead Bench (rest 1 minute)
315
1
6
Dumbbell fly
45
6
3
Front Raises
55s
5
3
Dumbbell Bicep Curls
55s
10
3
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
365
3
6
Belt Squats (Below Parallel)
245
6
4
One Leg DL
80s
3
3
Side Bends
70s
8
3
Plate Twists
45
10
3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
375
3
3
Dumbbell Military Press
90s
4
2
Bent over fly
40
15
3
Dicks Press
165
10
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Iso Prone Abs
Day 2
Day 3
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
Deficit Deadlift (rest as needed) standing on 3
inch platform
Bent Over rows
325
1
5
495
1
6
240
5
3
Shrugs
440
12
3
Deadlift Hyper Extension
195
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
350
5
2
Wide Grip Bench Press Paused
255
8
2
Dead Bench (rest 1 minute)
320
1
6
Dumbbell fly
45
8
3
Front Raises
55s
8
3
Dumbbell Bicep Curls
60s
6
3
1 minute
1
3
Week 7
Day 1
Iso Prone Abs
225
Day 2
WEIGHT
REPS
SETS
Paused Box Squat
380
3
6
Belt Squats (Below Parallel)
260
5
3
One Leg DL
80s
4
3
8
4
Glute Ham Raises
Side Bends
70s
8
3
Plate Twists
45
10
3
WEIGHT
REPS
SETS
Close Grip Bench (2 board press paused)
380
2
3
Dumbbell Military Press
90s
6
2
Bent over fly
45
8
3
Dicks Press
185
10
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 3
Day 4
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
Deficit Deadlift (rest as needed) standing on 3
inch platform
Bent Over rows
325
1
5
510
1
3
250
5
3
Shrugs
465
12
3
Deadlift Hyper Extension
205
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
225
3
3
Wide Grip Bench Press Paused
165
6
2
Dumbbell fly
25
6
2
Front Raises
35s
8
2
Dumbbell Bicep Curls
35s
6
2
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
245
3
4
Belt Squats (Below Parallel)
160
5
2
One Leg DL
40s
4
2
6
2
Week 8 (Deload)
Day 1
Iso Prone Abs
Day 2
Glute Ham Raises
Side Bends
40s
8
2
Plate Twists
25
10
2
226
Day 3
WEIGHT
REPS
SETS
Close Grip Bench (4 board press paused)
225
3
3
Dumbbell Military Press
65s
6
2
Bent Over Fly
25
8
2
Dicks Press
135
6
3
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
WEIGHT
REPS
SETS
Deadlift (speed) 60 second rest
325
1
5
Bent Over Rows
135
5
2
Shrugs
275
12
2
Deadlift Hyper Extension
135
6
2
8
2
WEIGHT
275, 295,
315,335,
355
260
REPS
SETS
3
5
8
2
Dead Bench
330
1
4
Dumbbell fly
45
12
3
Front Raises
55s
10
3
Dumbbell Bicep Curls
60s
8
3
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat
390
2
5
Belt Squats (Below Parallel)
270
5
3
One Leg DL
80s
5
3
Glute Ham Raises
45
5
4
Side Bends
70s
8
3
Plate Twists
45
10
3
WEIGHT
REPS
SETS
Close Grip Bench (4 board press paused)
390
2
2
Dumbbell Military Press
90
10
2
Bent Over Fly
45
9
3
Dicks Press
195
8
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Day 4
Spread eagle sit ups
Week 9
Day 1
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
Day 2
Day 3
227
Day 4
WEIGHT
REPS
SETS
Deadlift
480
3
2
Deadlift (one minute break)
405
3
6
Bent Over rows
255
5
3
Shrugs
495
10
3
Deadlift Hyper Extension
215
6
3
Spread eagle sit ups
10
8
3
WEIGHT
300,320,
340,360
265
REPS
SETS
3
4
8
2
Dead Bench
340
1
3
Dumbbell fly
45
15
3
Front Raises
65s
3
3
Dumbbell Bicep Curls
60s
9
3
1 minute
1
3
WEIGHT
320,340,
360,380,
400
270
REPS
SETS
2
5
6
3
One Leg DL
80s
6
3
Glute Ham Raises
10
5
4
Side Bends
80s
8
3
Plate Twists
45
10
3
WEIGHT
365, 390,
415
100s
REPS
SETS
2
3
4
2
Bent over fly
45
12
3
Dicks Press
205
8
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Week 10
Day 1
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
Day 2
Paused Box Squat
Belt Squats (Below Parallel)
Day 3
Close Grip Bench (4 board press paused)
Dumbbell Military Press
228
Day 4
WEIGHT
REPS
SETS
495
405, 465,
515
405
3
1
1
3
3
8
Bent Over rows
260
5
3
Shrugs
495
15
3
Deadlift Hyper Extension
220
6
3
Spread eagle sit ups
10
8
3
WEIGHT
325,345,
365
270
REPS
SETS
3
3
8
2
Dead Bench
345
1
3
Dumbbell fly
50
10
3
Front Raises
75s
3
3
Dumbbell Bicep Curls
60s
10
3
1 minute
1
3
WEIGHT
330,350,
380,405
REPS
SETS
2
4
190
6
3
80s
8
3
Glute Ham Raises
25
5
4
Side Bends
80s
8
3
Plate Twists
45
10
3
REPS
SETS
2
3
Bent over fly
WEIGHT
375, 400,
425
45
15
3
Dicks Press
210
8
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
Deadlift
Bob Peoples Deadlift w/straps
Deadlift (one minute break)
Week 11
Day 1
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
Day 2
Paused Box Squat
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
Day 3
Close Grip Bench (4 board press paused)
229
Day 4
WEIGHT
REPS
SETS
510
3
1
Bob Peoples Deadlift w/straps
470, 525
1
3
Deadlift (one minute break)
405
3
10
Bent Over Rows
265
5
3
Shrugs
315
15
3
Deadlift Hyper Extension
225
6
3
Spread eagle sit ups
10
8
3
WEIGHT
REPS
SETS
Bench Press Paused
225
3
3
Wide Grip Bench Press Paused
155
8
2
Dumbbell fly
30
10
2
Front Raises
45s
3
2
Dumbbell Bicep Curls
35s
6
2
1 minute
1
3
WEIGHT
REPS
SETS
265
3
3
135
6
2
45s
6
2
6
2
Deadlift
Week 12 (Deload)
Day 1
Iso Prone Abs
Day 2
Paused Box Squat
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
Glute Ham Raises
Side Bends
45s
8
3
Plate Twists
25
10
2
WEIGHT
REPS
SETS
Close Grip Bench (4 board press paused)
265
3
2
Bent over fly
20
12
2
Dicks Press
135
6
2
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
WEIGHT
REPS
SETS
Deadlift
315
1
6
Bent Over rows
135
5
2
Shrugs
185
15
2
Deadlift Hyper Extension
135
6
2
8
3
Day 3
Day 4
Spread eagle sit ups
230
Week 13
Day 1
WEIGHT
300, 320,
340, 360,
380
275
REPS
SETS
2
5
8
2
Dead Bench
350
1
3
Dumbbell Fly
50
12
3
Front Raises
80s
3
3
Dumbbell Bicep Curls
65s
6
3
1 minute
1
3
WEIGHT
320,350,
380,410
REPS
SETS
2
4
195
6
3
85s
3
3
Glute Ham Raises
35
5
4
Side Bends
90s
8
3
Plate Twists
45
10
3
REPS
SETS
2
3
Bent over fly
WEIGHT
380, 410,
440
50
6
3
Dicks Press
220
7
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
WEIGHT
REPS
SETS
Deadlift
530
2
1
Deadlift (90 second break)
430
3
5
Deadlift Against Bands
430
1
3
Bent Over rows
275
5
3
Shrugs
335
15
3
Deadlift Hyper Extension
230
6
3
Spread eagle sit ups
25
6
3
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
Day 2
Paused Box Squat
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
Day 3
Close Grip Bench (4 board press paused)
Day 4
231
Week 14
Day 1
WEIGHT
325,345,
365, 385
285
REPS
SETS
2
4
8
2
Dead Bench
345
1
3
Dumbbell fly
55
8
3
Front Raises
80s
5
3
Dumbbell Bicep Curls
65s
8
3
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat Work on form
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
350
2
6
200
6
3
85s
3
3
Glute Ham Raises
25
6
4
Side Bends
100s
5
3
Plate Twists
45
10
3
REPS
SETS
2
3
Bent over fly
WEIGHT
380, 415,
445
50
6
3
Dicks Press
225
7
4
Leg raises (knees to chest)
12
3
Leg raises (straight up)
9
3
WEIGHT
REPS
SETS
Deadlift
545
2
1
Deadlift (90 second break)
450
3
4
Deadlift Against Bands
445
1
3
Bent Over rows
285
5
3
Shrugs
345
15
3
Deadlift Hyper Extension
235
6
3
Spread eagle sit ups
25
6
3
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
Day 2
Day 3
Close Grip Bench (4 board press paused)
Day 4
232
Week 15
Day 1
WEIGHT
300,320,
360, 380,
400
290
REPS
SETS
1
5
6
2
Dead Bench
360
1
2
Dumbbell fly
55
9
3
Front Raises
85s
3
3
Dumbbell Bicep Curls
70s
5
3
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat Work on form
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
360
2
6
210
6
3
85s
4
3
Glute Ham Raises
35
6
4
Side Bends
100s
5
3
Plate Twists
45
10
3
REPS
SETS
2
3
Bent over fly
WEIGHT
380, 420,
455
50
7
3
Dicks Press
235
6
4
Military Dumbbell Press
Leg raises (knees to chest)
75
6
12
2
3
9
3
WEIGHT
REPS
SETS
Deadlift
560
2
1
Deadlift (90 second break)
485
2
3
Deadlift Against Bands
465
1
2
Bent Over rows
295
5
3
Shrugs
360
15
3
Deadlift Hyper Extension
245
small
stone
6
3
10
3
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
Day 2
Day 3
Close Grip Bench (4 board press paused)
Leg raises (straight up)
Day 4
Atlas Stone twists
233
Week 16 (Deload)
Day 1
WEIGHT
REPS
SETS
Bench Press Paused
225
1
5
Dead Bench
360
1
2
Dumbbell fly
35
9
2
Front Raises
55s
5
2
Dumbbell Bicep Curls
40s
5
2
1 minute
1
3
WEIGHT
REPS
SETS
Paused Box Squat Work on form
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
255
1
6
135
6
2
55s
4
2
Glute Ham Raises
35
8
4
Side Bends
65s
5
3
Plate Twists
25
10
3
WEIGHT
REPS
SETS
Close Grip Bench
200
1
3
Bent Over Fly
25
8
3
Dicks Press
135
6
3
Military Dumbbell press
Leg raises (knees to chest)
35
6
12
2
3
9
3
WEIGHT
REPS
SETS
Lightening Deadlift
285
2
5
Bent Over Rows
155
5
2
Shrugs
225
15
2
WEIGHT
340,365,
380, 405
300
REPS
SETS
1
5
6
2
Dead Bench
370
1
2
Dumbbell fly
60
6
3
Front Raises
85s
4
3
Dumbbell Bicep Curls
70s
6
3
1 minute
1
3
Iso Prone Abs
Day 2
Day 3
Leg raises (straight up)
Day 4
Week 17
Day 1
Bench Press Paused
Wide Grip Bench Press Paused
Iso Prone Abs
234
Day 2
WEIGHT
REPS
SETS
Paused Box Squat Work on form
Belt Squats (Below Parallel) WORK ON
DEPTH
One Leg DL
370
2
6
255
5
3
85s
4
3
Glute Ham Raises
35
7
4
Side Bends
100s
5
3
Plate Twists
45
10
3
REPS
SETS
1
3
Bent over fly
WEIGHT
380, 425,
465
50
8
3
Dicks Press
245
5
3
Military Dumbbell press
Leg raises (knees to chest)
75
8
12
2
3
9
3
WEIGHT
REPS
SETS
545,600
1
2
Deadlift (90 second break)
505
2
2
Deadlift Against Bands
485
1
2
Bent Over rows
300
5
3
Shrugs
390
15
3
Deadlift Hyper Extension
255
small
stone
6
3
10
3
WEIGHT
350, 380,
410
305
REPS
SETS
1
3
6
2
Dead Bench
380
1
1
Dumbbell fly
60
6
7
Iso Prone Abs
1 minute
1
3
Day 2
WEIGHT
REPS
SETS
Belt Squats (Below Parallel) WORK ON DEPTH
260
5
3
Leg Curls
35
7
4
REPS
SETS
1
3
Bent over fly
WEIGHT
380, 430,
470
50
9
3
Dicks Press
260
5
2
Day 3
Close Grip Bench (4 board press paused)
Leg raises (straight up)
Day 4
Deadlift
Atlas Stone twists
Week 18
Day 1
Bench Press Paused
Wide Grip Bench Press Paused
Day 3
Close Grip Bench (4 board press paused)
235
Day 4
WEIGHT
REPS
SETS
Lightening Deadlift
285
2
5
Bent Over rows
155
5
2
Shrugs
225
15
2
WEIGHT
REPS
SETS
Bench Press Paused
225
1
5
Dumbbell fly
25
9
2
Front Raises
30s
5
2
Dumbbell Bicep Curls
20s
5
2
1 minute
1
3
Week 19 (Monday of Meet Week)
Day 1
Iso Prone Abs
Powerbuilding Routine # 13
Below is a six-week V-Taper program focused on building the back and the
shoulders. It was designed by Josh Bryant and featured in “Muscle and Fitness”
magazine. Rest 2-3 minutes on the big exercises and 45-60 seconds on the
smaller ones.
DAY 2
DAY 1
EXERCISE
SETS
REPS/TIME
4
10,8,6,12
5
4
5
5
5
12,12,10,8,6
21
10-15
12
10
EXERCISE
SETS
REPS/TIME
Partner Partial Dumbbell Press
Standing Dumbbell Shrug (One/Two-Arm
Combo.)
Around the World
Lateral T-Raise
Lateral Raise Superset
Face Pull
3
90,75,60 sec.
4
3
5
5
5
10
10,8,6
15,12,10,8,15
60 sec.
12-15
Barbell Deadlift
Neutral-Grip Log Row (or Bent-Over
Barbell Row)
Weighted "21" Pull-Up
Standing Low-Cable Row
Straight-Arm Pulldown
One-Arm Dumbbell Press
236
Josh Bryant doing weighted pull-ups
Powerbuilding Routine # 14
Below is a four-week arm blitz routine designed by Josh Bryant, featured in
“Muscle and Fitness” magazine. This routine should be performed twice a week.
The goal of this four-week block is to specifically focus on the arms. Rest 60-90
DAY 2
DAY 1
seconds after each exercise.
EXERCISE
SETS
REPS/TIME
EZ Bar Close-Grip Decline Bench Press
Cheat Curl
Floor Dumbbell Lying Tricep Extension
One-Arm Eccentric Barbell Curl
One-Arm Pushdown
Dumbbell Incline Curl
Rack & Run Zottman Curl
Close-Grip Bench Press Burnout
Wrist Roller
5
4
5
5
4
3
1
1
3
15,12,8,6,20
10,8,6,12
12
5 each side
15 each side
12
8 each weight
25
1
EXERCISE
SETS
REPS/TIME
4
5
4
3
8
10
12,10,8,15
15
3
4
4
To failure
10
15 each side
Isometric Barbell Curl Hold
Paul Dicks Press
Barbell Scott Curl
Pushdown
-SUPERSET WITH Bench Dip
Fat-Bar Reverse Curl
Dumbbell Kickback
237
Powerbuilding Routine # 15
Here is 1940’s bodybuilding champion, Steve Reeve’s, first routine. Steve went
on to become a Hollywood star because of his muscled up physique.
Day 1
Dumbbell Swings
Olympic Clean
Standing Overhead Press
Lying Horizontal Press (Bench Press)
Pullover
Bent Over Rows
Lateral Raise
Standing Bicep Curls
Squat
Good Morning
REPS
20
10
10
10
10
10
10
10
10
10
SETS
1
1
1
1
1
1
1
1
1
1
Powerbuilding Routine # 16
Bill Pearl had a 33 inch waist and competed at nearly 250 lbs., 45 years ago!
Pearl was one of the original mass monsters, but he did not exhibit the
stereotypical protruding waistline that so many exhibit.
Bill did both routines 3 days a week and rested on Sundays.
Mon, Weds, Fri
Alternating Twisting Sit-ups
Incline Leg Tuck
Weighted Sit-ups
Side Bends
Lateral Raise
Weighted Chin ups (close grip)
Weighted Chin ups (medium grip)
Bent Arm Lateral raises
Decline Lateral Raises
Military Press (Behind the neck)
Barbell Bicep Curls
Dumbbell Bicep Curl
238
REPS
100
100
100
50
8
8
8
8
8
8
8
8
SETS
1
1
1
1
4
4
4
4
4
4
4
4
Mon, Weds, Fri
Sit-ups
Alternate Leg Raise
Side Bends
Lying Leg Cross Over
Standing Dumbbell Curls
Incline Rear Delt Raise
Incline Dumbbell Curl
Lying Rear Delt Raise
Lying Bicep Curls
Bent Over Shoulder Cable Raise
Leg Extension
Standing Calf Raise
Hack Squat
Seated Calf Raises
Leg Curls
Calf Raises on Leg Press
REPS
100
100
100
100
8
8
8
8
8
8
10
5
8
4
8
8
SETS
1
1
1
1
4
4
4
4
4
4
4
15
4
6
4
5
Powerbuilding Routine # 17
Arnold had the best chest off all-time and also ranked very high in the back and
bicep department. Here is one simple but effective routine he used.
Chest
Bench Press
Incline Press
Dumbbell Fly
Cable Cross Over
Biceps
Cheat Curls
Incline Dumbbell Curl
Standing Alternate Dumbbell Curl
Concentration Curls
Back
Wide Grip Pull-up
Front Pull down
Barbell Row
Seated Row
Pull over
239
REPS
8 to 10
8 to 10
8 to 10
8 to 10
REPS
6 to 10
8 to 10
8 to 10
8 to 10
REPS
Failure
8 to 10
8 to 10
8 to 12
15
SETS
5
5
5
5
SETS
5
5
5
5
SETS
5
5
5
5
5
Powerbuilding Routine # 18
Dave Draper is one of the best bodybuilders of all-time. Dave also possessed
the strength of a modern day top-level raw powerlifter. Dave trained six days a
week; he did each of these workouts three times a week.
Day 1
Bench Press
Dumbbell Fly
Chin up
Incline Dumbbell Press
One Armed Row
Barbell Curls
Parallel Bar Dips
Tricep Pushdown
Day 2
Squats
Stiff-Legged Deadlift
Leg Extension Superset/W Leg Curl
Calf Raises
REPS
12,10,8
12,10,8
10 to 12
8 to 10
8 to 10
8 to 10
8 to 12
12
REPS
12,10,8,6
3
12
Failure
SETS
3
3
3 to 4
3
3 to 4
3 to 4
3 to 4
4
SETS
4
10
4
4
Powerbuilding Routine # 19
This is a powerbuilding routine designed by Josh Bryant.
The focus of this
routine is primarily to build strength, but would also help to gain size.
Day 1 - Exercises
Bench Press
Incline Press (1/2 rep, 1/2 rep,
full rep)
Flys
Front Raises
Hammer Curls
Notes
Half rep, Half rep,
then lockout
One Armed Eccentric Barbell Curls (8
count)
240
REPS
5
SETS
3
5
3
12
8
15
4
3
4
5
5
Day 2 - Exercises
Squat
Front Squats
One Leg Squats
Reverse Lunges
One Leg DL
Lateral Good Mornings
Day 3 - Exercises
Standing Press
Close Grip Bench
Lateral Raises
Bent over fly
JM Press
Ez Curl Close Grip Decline
Bench
Day 4 - Exercises
Deadlift
Deficit Deadlifts
Shrugs
Straight Arm Pull Downs
Chin ups
Notes
Notes
Notes
Singles
Add weight
Josh getting after it!
241
REPS
5
12
15
10
10
10
REPS
6
8
12
15
10
SETS
5
2
2
3
3
2
SETS
4
2
3
3
3
12
3
REPS
1
5
15
15
6
SETS
12
2
4
4
3
Powerbuilding Routine # 20
This routine is designed for someone who only has access to barbells, a more
common occurrence than one might think.
Legs
Squats
Front Squats
Step-Ups
Straight Leg Deadlifts
Calf Raises Barbell On Back
Abs
Chest
Bench Press
Incline Press
Decline Press
Floor Press
Abs
Arms
Skull Crushers
Cheat Curls
Dumbbell Tricep Extension
Reps
12,10,8,6,15
12,12,12
50,40,30,20
12,12,10,8
25
Reps
12
12
12
10
Reps
15
8
15
Incline Dumbbell Curls (palms
supinated)
Dicks Press
Isometric Bicep Curls (6 seconds)
Abs
Shoulders
Overhead Press
Crucifix Hold Plates (Max Time)
Barbell Front Raises
Reverse Fly (plates)
Abs
Back
Deadlifts
Shrugs
Bent Over Rows
Pull Overs
Good Mornings
242
15
12
4
Reps
12
12
12
10
Reps
5
15
8
15
8
Sets
5
3
4
4
5
8
Sets
4
4
4
4
6
Sets
5
5
4
4
3
3
8
Sets
5
Max
Time
4
4
6
Sets
5
3
5
3
4
Powerbuilding Routine # 21
This routine is heavily geared to building strength.
Day 1
Bench Press
Bench press
Wide Grip Bench (1 second pause)
Dumbbell Bench Press (pause at
bottom for 1 second)
Dumbbell Fly
Barbell Curls
Zottman Curls
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squats
Squats (explosive 1 minute break)
Front Squats
Lateral Lunge
Leg Curls
One Leg Squats
Side Bends
Plate Twists
Day 3
Military Press
Military Press (One minute break)
Front Raises
Close Grip Bench Press
Bent-Over Fly
Dicks Press
Skull crushers
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Deadlift
Deadlift (explosive with 1 min. break)
Dumbbell Rows
Deficit Deadlift (off a 3 inch platform)
Lat Pull Downs
243
REPS
3
10
10
SETS
5
2
2
8
2
12
5
12
1
1
REPS
3
4
8
12
12
12
8
10
REPS
3
6
10
8
15
10
15
12
10
REPS
3
4
12
5
15
4
5
3
2
1
SETS
2
6
2
3
4
3
2
2
SETS
2
6
3
2
3
5
3
3
2
SETS
2
6
4
3
4
Powerbuilding Routine # 22
Orlando Green used this routine designed by Josh Bryant to add muscle mass.
Day 1
Bench Touch and go
Bar Dips
Dumbbell fly
Barbell Front Raises
Hammer Curls
One Armed Eccentric Barbell Curls (8 count)
Zottman Curls
Tricep Push Downs
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Zercher Squats
One Leg Squats
Reverse Lunges
One Leg DL
Lateral Good Mornings
Plate Twists
Day 3
Close Grip Bench
Military Press Dumbbell
Bent over fly
JM Press
Dumbbell Tricep Ext (palms facing)
Ez Curl Close Grip Decline Bench
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Semi Stiff Leg Deadlift (off a 100 lbs. plate)
Shrugs
Power Good Mornings (6 inch ROM)
Barbell Hip Thrusts
Bent Over Rows
Narrow Grip Neutral Pull ups
Dumbbell Leg Curls
Laying Band Leg Raises
244
WEIGHT
380
125
75
125
55
75
50
1 minute
1 minute
WEIGHT
490
305
150
75s
125
45
WEIGHT
340
90s
35
190
50s
185
WEIGHT
235,295,355,395,285
455
195
260
275
45
70
REPS
8
5
12
8
12
5
10
20
1
1
REPS
5
5
12
10
8
10
10
REPS
10
12
12
10
12
15
15
10
REPS
10
20
5
8
8
5
10
8
SETS
2
3
3
3
4
5
3
5
2
1
SETS
5
2
4
3
3
2
3
SETS
2
4
3
3
5
3
3
3
SETS
5
4
3
3
3
2
3
4
Powerbuilding Routine # 23
This routine is heavily geared to building strength.
Day 1
Bench Press
Bench Press
Bottom End Drive Benches
Dead Bench ½ inch off chest
Dumbbell fly
Incline Dumbbell Curls
One Armed Eccentric Barbell Curls (8
seconds)
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Front Squats
Walking Lunges (20 yards)
Lateral Lunges
One Leg Squat
Glute Ham Raises (Bar on back)
Side Bends (Bar on Back)
Side Med Ball Throws
Land Mines
Day 3
Dumbbell Push Press (neutral grip to pronated)
Strict Press
Depth Jump Push Up
Plyo Push Up
Dumbbell Bench (start neutral grip end pronated)
Bent over fly
EZ Curl Close Grip Decline Bench Press
Decline Close Grip Bench
Leg raises (knees to chest)
Leg raises (straight out)
245
REPS
3
7
5
1
10
11
SETS
5
1
2
3
3
3
5
5
1
1
2
1
REPS
3
10
8
8
SETS
3
2
2
2
14
2
11
10
6
10
REPS
6
5
6
6
8
13
12
12
12
10
3
2
4
4
SETS
3
3
2
2
3
3
3
4
3
2
Day 4
Deadlift (1 minute break)
Pull Ups Neutral grip
Power Good mornings (6 inch ROM)
Lunges w/twist
Shrugs
One armed Dumbbell rows (use straps)
Twisting Med Ball Throws Against the Wall
Land Mines
Sledge Hammer (each side 30 second rest)
REPS
1
7
6
7
15
10
10
10
20
SETS
15
3
3
3
3
4
4
3
5
Powerbuilding Routine # 24
The focus of this routine is primarily to build size but would also help to gain
strength.
Day 1
REPS
10
10
12
6
12
10
1
1
REPS
5
10
4
8
8
Bench Press
Dumbbell Bench
Dumbbell fly
Barbell Front Raises
Barbell Curls
Incline Dumbbelll Curls
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Front Squats
One Leg DL
Side Bends
Plate Twists
246
SETS
2
2
3
3
4
3
2
1
SETS
5
2
3
2
2
Day 3
Close Grip Pause 3 inches off chest for one
second
Overhead press
Face Pulls
Decline Close Grip Bench
Tricep Pushdowns
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Stiff Leg Deadlift (off a 3 inch plat form) No Belt
Speed Deadlift
One Armed Rows
Pull ups
Barbell Shrugs
Planks (45 seconds)
REPS
SETS
10
2
5
15
15
22
8
5
REPS
10
1
5
3
3
5
3
3
SETS
5
6
3
3
3
3
15,10,6
4
15
1
Powerbuilding Routine # 25
This routine was used by a client of mine to drop body fat and harden up and
massively increase strength. He was very successful.
Day 1
Bench Press
Dips
Front Raises
Standing Dumbbell curls
Scott Curls
Heavy Bag 10 1 minute rounds rest 45 sec. between rounds
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Box Squat Paused (15.5)
Front Squat
Zercher Squats
Barbell Hip Thrusts
Glute Ham Raises Bar on Back
Barbell Complex (Squat to press, squat, good morning,
snatch, bent over row, Romanian deadlift, deadlift) 7 at each
3 sets rest 3 minutes between
Jump Rope 1 minute on 30 seconds off x 4 sets
Backwards Sled Drag 1 minute break x 20 yards x 3 sets
Land Mines
247
REPS
5
6
5
8
15
1
1
1
REPS
2
7
3
8
11
SETS
2
4
3
4
4
10
2
1
SETS
4
2
2
3
3
7
3
1
10
4
3
3
Day 3
Military Press Standing
Military Press Standing
Military Press Standing (against bands)
Plyo Push up
Face Pulls
JM Presses
Tricep Pushdowns
Heavy Bag 10 1 minute Rounds Rest 45 second between
rounds
Leg raises (knees to chest)
Leg raises (straight up)
REPS
3
3
3
5
12
8
18
SETS
2
7
3
3
3
3
5
15
10
3
2
Day 4
Deadlift off 3 inch platform No belt
Pull Ups
One Armed Rows
Seated Rows
Shrugs
Chin ups
Spread eagle sit ups
Prowler Push as fast as possible 20 yards rest 45 sec. x 5 is
one set x 3 sets
One barbell Complex as described above
REPS
5
3
10
10
20
5
8
SETS
5
3
3
3
3
2
3
5
7
3
1
Powerbuilding Routine # 26
This routine is a hybrid that benefits both size and strength gains.
Day 1
Bench Press
Bottom End Drive Bench
Dumbbell fly
Front Raises
Fat Bar Curls
Leg Raise Static Hold 30 sec.
Side Iso Abs (right and left)
Day 2
Squat
Dead Squats (1/2 way up)
Side Bends (bar on back)
Plate Twists
REPS
7
5
8
6
5
1
1
REPS
3
1
8
10
248
SETS
2
2
3
3
5
2
1
SETS
3
3
2
2
Day 3
Standing Press
Standing Press
Standing Press Against Many Bands
Close Grip Bench 3 board Press
Face Pulls
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Stiff leg Deadlift (stand on a 100 lbs. plate, no belt)
Deadlift (rest one minute) max Speed
Reverse Hypers 2-1-5 tempo
Dumbbell Shrugs
Reverse Narrow Grip Lat Pulldowns
Spread Eagle sit ups
REPS SETS
1
2
3
3
2
3
3
3
15
3
8
3
12
3
10
2
REPS SETS
10
5
1
3
8
3
10
5
11
3
12
3
Powerbuilding Routine # 27
This routine helped Ben Graves make one of the greatest transformations I have
personally ever seen.
Day/Exercise
Reps Reps Reps Reps Reps Reps
Monday - (Chest)
Bench Press (Explosive)
Bench Press (10 second Eccentric, 5 second
concentric)
12
12
8
8
8
8
Incline Dumbbell Fly
Cable Cross Overs/super set max push ups
after each set
15
15
15
15
12
Max
reps
10
Max
reps
8
Max
reps
6
Max
reps
20
Squats
Squats 30s (10 bottom half, 10 top half, 10
full range)
15
12
8
5
12
Front Squats
12
10
8
6
Leg Extensions
50
40
30
20
Leg Curls
12
12
12
12
One Leg Deadlifts
8
8
8
Bar Dips
6
15
Forearms heavy, Abs Heavy
Tuesday - (Legs)
1
249
12
25
Wednesday – (Shoulders)
Shrugs
Dumbbell Shrugs (10 right, 10 center, 10
Left)
20
20
20
30
30
30
Reverse Grip Shrugs
20
20
20
Dumbbell Military Press
12
10
8
Upright Rows
Bent Over Flys, Lateral Raise, Front Raise
Super Set
12
12
12
10
10
10
Crucifix Hold (1 minute)
1
1
1
Close Grip Bench Press
12
12
Skull Crushers
10
EZ Curl Bicep Curls
Bicep Curls 21's (7 bottom half, 7 top half, 7
full range)
20
6
20
8
5
20
10
10
10
10
15
12
8
6
21
21
21
Tricep Push Downs
Bicep Curls Olympic Bar (8 second
eccentric, help on concentric)
20
20
20
20
6
6
6
6
Dumbbell Overhead Tricep Extensions
12
12
12
12
Deadlift
5
5
5
3
Romanian Deadlift
8
8
8
Bent Over Rows
8
8
8
Forearms Light, Abs Light
Thursday - (Arms)
Friday - (Back)
Yates Rows (supinated grip)
Wide Grip Pull ups
Close Grip Pull Ups (Neutral Grip)
12
12
12
Max
Reps
Max
Reps
Max
Reps
Max
Reps
Max
Reps
Max
Reps
6
8
Forearms heavy, Abs Heavy
Powerbuilding Routine # 28
Below is a sample of a limit strength program I designed for BJ Whitehead. Over
this training cycle, his meet lifts increased as follows: bench from 445 to 501,
squat from 545 to 639, and deadlift from 545 to 650. All of these lifts were
performed 100% raw in and in competition. Here is exactly what BJ did.
250
WEEK 1
Day 1
Bench Press Paused
Bench Touch and Go
Wide Grip Bench Press
Dead Bench (rest 1 minute)
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Day 2
Squat
Olympic Pause Squats
One Leg Deadlift
Side Bends
Plate Twists
Day 3
Close Grip Bench
Military Press (top of head)
Bent Over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
300,320,340,360,380
350
300
335
65
55
40
1 minute
WEIGHT
405
305
50
70
45
WEIGHT
305
205
30
90
REPS
3
4
6
1
10
5
10
1
REPS
5
6
6
8
10
REPS
8
8
10
12
12
9
SETS
5
1
2
4
3
3
3
3
SETS
5
2
4
3
3
SETS
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (60 second rest)
Bent Over rows
Shrugs
Stiff Leg Deadlift (on plate)
Spread Eagle Sit Ups
WEIGHT
300
405, 445
360
195
305
255
10
REPS
2
2
3
5
15
8
8
SETS
6
2
6
3
3
3
3
REPS
3
5
6
1
8
3
5
1
SETS
4
1
2
4
3
3
3
3
WEEK 2
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench (rest 1 minute)
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
WEIGHT
330,350,370,390
350
305
350
70
60s
50
1 minute
251
Day 2
Squat
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
420
315
55
70s
45
REPS
5
6
10
8
10
SETS
5
2
4
3
3
Day 3
Close Grip Bench
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
315
215
30
95
REPS
8
8
12
10
12
9
SETS
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (60 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
405, 460
360
205
315
265
10
REPS
2
2
3
5
15
8
8
SETS
6
2
8
3
3
3
3
WEEK 3
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench (rest 1 minute)
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
WEIGHT
365,385,400
350
315
365
75
60s
50
1 minute
REPS
3
6
6
1
6
5
6
1
SETS
3
1
2
4
3
3
3
3
Day 2
Squat
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
430
320
55
70s
45
REPS
5
6
10
8
10
SETS
5
2
4
3
3
252
Day 3
Close Grip Bench
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
325
225
30
100
REPS
8
8
15
10
12
9
SETS
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (60 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
420, 470
360
215
330
275
10
REPS
2
2
3
5
15
8
8
SETS
6
2
10
3
3
3
3
WEEK 4 - Deload
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
WEIGHT
300
225
250
60
50s
55s
1 minute
1 minute
REPS
1
6
6
5
4
5
1
1
SETS
3
1
2
2
2
2
2
1
Day 2
Squat
Squats (90 second rest)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
405
300
280
60
60s
25
REPS
2
3
2
3
6
10
SETS
2
3
2
2
2
2
Day 3
Close Grip Bench
Military Press (top of head)
Bent over fly
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
260
200
25
REPS
3
3
6
8
6
SETS
2
2
3
2
2
253
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Lat Pull Downs
Shrugs
Spread eagle sit ups
WEIGHT
300
405
150
225
REPS
2
1
6
10
5
SETS
6
3
3
2
3
WEEK 5
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
WEIGHT
325, 345,365,385,405
350
320
380
75
65s
50
1 minute
REPS
2
7
6
1
8
4
8
1
SETS
5
1
2
3
3
3
3
3
Day 2
Squat
Squats (60 second rest)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
420, 460
360
325
65
75s
45
REPS
3
3
6
8
8
10
SETS
2
5
2
2
3
3
Day 3
Close Grip Bench
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
350
235
35
115
REPS
6
8
8
8
12
9
SETS
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (90 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
435, 485
405
225
340
295
10
REPS
2
2
3
5
15
6
10
SETS
6
2
5
3
3
3
3
254
WEEK 6
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
WEIGHT
370,390,410,430
350
325
385
75
65s
50
1 minute
1 minute
REPS
2
8
6
1
10
4
10
1
1
SETS
4
1
2
3
3
3
3
2
1
Day 2
Squat
Squats (60 second rest)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
430, 475
360
335
75
75s
45
REPS
3
3
6
5
10
10
SETS
2
4
2
2
3
3
Day 3
Close Grip Bench (w/50 lbs. of chain
each side)
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
REPS
SETS
Max triple
250
35
115
3
6
10
10
12
9
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (90 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
440, 500
420
240
350
305
25
REPS
2
2
3
5
15
6
6
SETS
6
2
4
3
3
3
3
255
WEEK 7
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
WEIGHT
395,415,435
350
330
395
80
70s
60
1 minute
1 minute
REPS
2
9
6
1
6
3
5
1
1
SETS
4
1
2
3
3
3
3
2
1
Day 2
Squat
Squats (60 second rest)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
445, 500
360
355
80
90s
45
REPS
3
3
5
4
6
10
SETS
2
6
2
2
3
3
Day 3
Close Grip Bench (w/50 lbs. of chain
each side)
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
REPS
SETS
350
260
35
125
1
6
12
6
12
9
3
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (90 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
455, 520
435
255
360
310
25
REPS
2
2
3
5
15
6
6
SETS
6
2
4
3
3
3
3
WEEK 8
Repeat Week 4 Deload
256
WEEK 9
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
WEIGHT
370,390,410,430,450
405
340
410
85
70
65
1 minute
1 minute
REPS
1
4
6
1
5
3
4
1
1
SETS
5
1
2
2
3
3
3
2
1
Day 2
Squat
Squats (90 second rest)
Walkout (hold ten count)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
540
405
635
380
85
90
45
REPS
2
3
1
3
3
6
10
SETS
1
4
1
2
2
3
3
Day 3
Close Grip Bench (w/50 lbs. of chain
each side)
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
REPS
SETS
335
275
35
130
3
5
14
6
12
9
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (90 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
545
455
265
360
335
35
REPS
2
2
3
5
15
5
5
SETS
6
1
3
3
3
3
3
257
WEEK 10
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
WEIGHT
395,415,435,455
405
350
415
85
70s
65
1 minute
1 minute
REPS
1
5
6
1
6
4
5
1
1
SETS
4
1
2
2
3
3
3
2
1
Day 2
Squat
Squats (90 second rest)
Walkout (hold ten count)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
575
430
645
395
90
90s
45
REPS
1
3
1
3
3
6
10
SETS
1
3
1
2
2
3
3
Day 3
Close Grip Bench (w/50 lbs. of chain
each side)
Military Press (top of head)
Bent over fly
Bicep Curls (EZ Curl Bar)
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
REPS
SETS
350
290
35
135
2
4
15
5
12
9
2
2
3
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (90 second rest)
Bent Over rows
Shrugs
stiff leg deadlift (on plate)
Spread eagle sit ups
WEIGHT
300
585
465
275
375
350
35
REPS
2
1
3
5
15
5
5
SETS
6
1
3
3
3
3
3
258
WEEK 11
Day 1
Bench Press Paused
Bench Touch and go
Wide Grip Bench Press
Dead Bench
Dumbbell fly
Front Raises
Hammer Curls
Iso Prone Abs
Side Iso Abs (right and left)
WEIGHT
415,440,460
405
360
425
90
70s
80s
1 minute
1 minute
REPS
1
6
6
1
46
4
5
1
1
SETS
3
1
2
1
3
3
3
2
1
Day 2
Squat
Squats (90 second rest)
Walkout (hold ten count)
Olympic Pause Squats
One Leg DL
Side Bends
Plate Twists
WEIGHT
605
455
675
410
90
90s
45
REPS
1
3
1
2
3
6
10
SETS
1
3
1
2
2
3
3
Day 3
Close Grip Bench (w/50 lbs. of chain
each side)
Military Press (top of head)
Bent over fly
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
REPS
SETS
370
300
40
1
3
6
12
9
1
2
3
3
3
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (90 second rest)
Lat Pull Downs
Shrugs
Spread eagle sit ups
WEIGHT
300
600
495
200
405
35
REPS
2
1
3
6
10
5
SETS
6
1
2
3
2
3
WEEK 12
Repeat Week 4 & 8 Deload
WEEK 13
MEET
259
BJ Whitehead is a tough competitor, and gets huge carryover at a meet, as
should any psychologically prepared lifter. Want to do a similar program? Take
BJ’s maxes and multiply them by your goals. For instance, 350 lbs. is 70% of
500, so for the listed weights on the bench days simply multiply his lifts by 70%
(.7).
Same logic could be applied to squats or deadlifts, but remember this
program took into consideration BJ’s week by week accounts and feedback.
Powerbuilding Routine # 29
Here is another example of a limit strength program developed for Josh Baxley.
WEEK 1
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest 60 seconds
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Plate Twists
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
WEIGHT
195, 210, 225, 240, 255
235
190
225
90
50
30
1 minute
1 minute
WEIGHT
275, 315
245
225
35
60
25
WEIGHT
245
150
30
145
260
REPS
2
5
6
1
5
10
6
1
1
REPS
3
3
5
6
8
8
10
REPS
5
6
6
6
10
8
12
10
SETS
5
1
2
6
5
3
3
2
1
SETS
2
6
2
2
4
2
2
SETS
2
2
2
2
3
5
3
2
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute)
Pull Ups
Stiff Leg Dl off 3 inch platform
Barbell Rows
Shrugs
Spread eagle sit ups
WEIGHT
205
315, 375
300
20
225
235
225
REPS
2
3
4
6
8
5
15
8
SETS
6
2
6
3
3
3
3
3
WEIGHT
220, 230, 245, 260
235
205
240
100
55
40
1 minute
1 minute
WEIGHT
285, 325
245
235
40
25
65
45
WEIGHT
245
REPS
2
6
6
1
5
12
6
1
1
REPS
3
3
5
6
8
8
10
REPS
6
6
6
6
12
8
12
10
REPS
2
3
4
5
8
5
15
8
SETS
5
1
2
6
5
3
3
2
1
SETS
2
8
2
2
4
2
2
SETS
2
2
2
2
3
5
3
2
SETS
6
2
8
5
3
2
3
3
WEEK 2
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest 60 seconds
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows
Shrugs (straps okay)
Spread eagle sit ups
155
30
140
WEIGHT
205
325,390
300
35
235
240
240
10
261
WEEK 3
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest 60 seconds
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
240, 255, 270
235
215
250
100
55
40
1 minute
1 minute
WEIGHT
295, 345
245
240
50
25
70
45
WEIGHT
255
WEIGHT
205
335,405
300
45
245
245
240
25
REPS
2
8
6
1
8
15
8
1
1
REPS
3
3
5
4
10
8
10
REPS
6
6
6
6
15
6
12
10
REPS
2
3
4
5
8
5
20
8
SETS
3
1
2
6
4
3
3
2
1
SETS
2
10
2
2
4
2
2
SETS
2
2
2
2
3
5
3
2
SETS
6
2
10
5
3
2
3
3
WEIGHT
200
215
Bodyweight
35
25
1 minute
1 minute
REPS
3
6
8
10
8
1
1
SETS
3
2
4
2
2
2
1
160
30
150
WEEK4
Day 1
Bench Press (Paused)
Wide Grip Bench Press Paused
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
262
Day 2
Squat
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
Day 3
Close Grip Bench
Military Press Standing
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Pull Ups
Leg curls
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
265
170
35
Bodyweight
50
30
WEIGHT
185
105
30
100
WEIGHT
205
225
Bodyweight
80
155
Bodyweight
REPS
3
5
4
10
8
10
REPS
6
6
15
6
12
10
REPS
2
1
5
8
20
8
SETS
3
2
2
2
2
2
SETS
2
2
3
3
3
2
SETS
6
5
3
3
2
3
REPS
2
9
6
1
6
6
5
1
1
REPS
2
3
5
4
8
8
10
SETS
5
1
2
4
4
3
3
2
1
SETS
2
5
2
2
4
2
2
WEEK 5
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest 90 seconds
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute-30 seconds rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
263
WEIGHT
220, 235, 250, 265, 280
235
220
260
120
60
45
1 minute
1 minute
WEIGHT
305, 355
275
250
60
35
70
55
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
265
WEIGHT
205
350, 420
325
60
260
250
260
45
REPS
5
6
6
5
10
5
12
10
REPS
2
2
3
5
6
5
20
8
SETS
2
2
2
2
3
5
3
2
SETS
6
2
5
4
3
2
3
3
WEIGHT
240, 255, 270, 285
235
225
265
125
60
55
1 minute
1 minute
WEIGHT
310,365
275
255
65
35
80
55
REPS
2
10
6
1
6
6
4
1
1
REPS
2
3
5
4
8
8
10
SETS
4
1
2
3
4
3
3
2
1
SETS
2
6
2
2
4
2
2
175
35
155
WEEK 6
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute-30 seconds rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
264
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Military Press Standing (rest 1 minute)
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
270
WEIGHT
205
360, 435
335
60
265
255
265
45
REPS
5
6
6
1
3
15
5
12
10
REPS
2
2
3
5
6
5
20
8
SETS
2
2
2
3
4
3
5
3
2
SETS
6
2
5
5
3
2
3
3
WEIGHT
265, 280, 295
255
230
270
135
60
55
1 minute
1 minute
WEIGHT
315,380
290
260
65
35
80
55
REPS
2
5
6
1
5
8
5
1
1
REPS
2
3
5
5
10
8
10
SETS
3
1
2
3
3
3
3
2
1
SETS
2
5
2
2
4
2
2
185
140
35
160
WEEK 7
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute-30 seconds rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
265
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Military Press Standing (rest 1 minute)
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull Ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
275
190
140
35
170
WEIGHT
205
370, 455
335
60
275
260
270
45
REPS
5
6
6
1
3
15
5
12
10
REPS
2
2
3
5
6
5
20
8
SETS
2
2
2
3
6
3
5
3
2
SETS
6
2
6
5
3
2
3
3
REPS
1
6
6
1
5
12
4
1
1
REPS
2
3
4
3
10
8
10
SETS
5
1
2
3
2
3
3
2
1
SETS
2
4
2
2
4
2
2
WEEK 8
Repeat Week 4 - Deload
WEEK 9
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute-30 seconds rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
266
WEIGHT
225,245,265,285,305
255
240
280
150
60
60
1 minute
1 minute
WEIGHT
320,390
305
285
70
45
80
65
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Military Press Standing (rest 1 minute)
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
280
WEIGHT
205
390, 470
365
65
295
265
295
45
REPS
5
6
6
1
3
12
5
12
10
REPS
2
1
2
3
5
5
15
8
SETS
2
2
2
3
5
3
5
3
2
SETS
6
2
5
3
3
2
3
3
WEIGHT
255,275,295,315
255
235
275
150
60
60
1 minute
1 minute
WEIGHT
330, 405
315
295
70
60
90
65
REPS
1
7
6
1
6
10
3
1
1
REPS
2
3
3
4
8
8
10
SETS
4
1
2
3
2
3
3
2
1
SETS
2
3
2
2
4
2
2
195
145
40
175
WEEK 10
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squats (explosive) one minute-30 seconds rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
267
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Military Press Standing (rest 1 minute)
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
285
WEIGHT
205
400, 480
380
70
300
275
305
45
REPS
5
6
6
1
3
13
5
12
10
REPS
2
1
2
3
5
5
15
8
SETS
2
2
2
3
4
3
3
3
2
SETS
6
2
4
3
3
2
3
3
WEIGHT
275,300,325
255
240
290
160
65
65
1 minute
1 minute
WEIGHT
345, 420
REPS
1
8
6
1
5
6
3
1
1
REPS
1
SETS
5
1
2
1
2
3
3
2
1
SETS
2
1
3
3
3
8
8
10
2
3
2
2
4
2
2
165,185,205
155
40
185
WEEK 11
Day 1
Bench Press (Paused)
Bench Touch and go
Wide Grip Bench Press Paused
Dead Bench Rest
Bar Dips (parallel)
Dumbbell fly
Front Raises
Iso Prone Abs
Side Iso Abs (right and left)
Day 2
Squat
Squat Walk out. Don't squat hold for ten
seconds
Squats (explosive) one minute-30 seconds rest
Olympic Pause Squats
One Leg DL (Dumbbells)
Glute Hams
Side Bends
Land Mines
268
440, 470
325
300
75
70
100
65
Day 3
Close Grip Bench
Depth Jump Push Up
Plyo Push Up
Military Press Standing
Military Press Standing (rest 1 minute)
Bent over fly
Dicks Press
Leg raises (knees to chest)
Leg raises (straight up)
Leg raises (straight up)
Day 4
Squat Explosive (rest 45 seconds)
Deadlift
Deadlift (rest one minute-thirty seconds)
Pull ups
Stiff Leg Dl off 3 inch platform (straps okay)
Barbell Rows (straps okay)
Shrugs (straps okay)
Spread eagle sit ups
WEIGHT
295
165,190,210
165
40
195
WEIGHT
205
405, 485
420
75
305
280
315
45
REPS
3
6
6
1
3
15
5
12
10
10
REPS
2
1
2
3
5
5
15
8
SETS
2
2
2
3
3
3
2
3
2
2
SETS
6
2
2
3
3
2
3
3
This routine took Josh Baxley from 365 in the squat to 450, deadlift 445 to 520,
standing press 190 to 220, and bench press 295 to 335. This was all in a period
of 12 weeks and all lifts were performed 100% raw.
Powerbuilding Routine # 30
This is a great threeday a week, ten sets of ten routine! Try this high volume
training for 6-8 weeks and watch slabs of meat be packed on your frame. If you
cannot achieve the specified weight, lower it slightly. When you achieve the
specified weight, increase the weight the next week.
269
Brian Dobson and a young Ronnie Coleman
Chest & Back
Bench Press
One Armed Rows
Incline Fly
Weighted Chin-ups
Abs
Rest
Interval
90 sec.
90 sec.
60 sec.
60 sec.
WEIGHT
65%
65%
75%
Legs
WEIGHT
Squats
Lunges
Leg Extension
Glute Ham Raises Raises
65%
Shoulders and Arms
WEIGHT
Standing Overhead Press
Shoulder Box
Skull crushers
Scott Curls
Abs
65%
Rest
Interval
120 sec
60 sec
60 sec
60 Sec
Rest
Interval
90 sec.
60 sec.
60 sec.
60 sec
270
REPS
SETS
10
15
12
Max
10
10
3
3
6
REPS
SETS
10
12
12
13
10
3
3
3
REPS
SETS
10
12
15
15
10
3
4
4
6
Powerbuilding Routine # 31
Another high volume routine similar to the ten sets of ten, this routine enables
you to use slightly heavier weights.
Billy Butel resting between sets at Metroflex. Billy has
an official raw deadlift of 725 at 220 body weight!
Chest & Back
Weighted Dips
Bent Over Rows
Dumbbell Fly
Weighted Chin-ups
Abs
Legs
Squats
Step ups
Leg Extension
Glute Ham Raises Raises
Abs
Shoulders and Arms
Standing Overhead Press
Shoulder Box
Decline Close Grip Bench
Cheat Curls
Abs
WEIGHT
75%
75%
75%
WEIGHT
75%
WEIGHT
75%
271
Rest Interval
90 sec.
90 sec.
60 sec.
60 sec.
REPS
6
6
12
Max
120 sec
60 sec
60 sec
60 Sec
REPS
10
12
20,20,50
12
90 sec.
60 sec.
60 sec.
60 sec
REPS
6
12
15
8
SETS
10
10
3
3
6
SETS
6
3
3
3
6
SETS
10
3
4
4
6
Powerbuilding Routine # 32
This is the classic hybrid powerlifting/bodybuilding routine.
Day 1
Bench Press
Bench Press
Incline Dumbbell Press
Bar Dips
Dumbbell fly
Cheat Curls
One Armed Eccentric Barbell Curls 8 sec.
Side ISO Abs
Day 2
Squats
Front Squats
Lunges (Lateral)
One Leg Leg Curl
One Leg Squats
Leg Ext
Land Mines
Lateral Good mornings
Day 3
Close Grip Bench 4 Board Press
Dumbbell Military Press
Bent Over Fly
Barbell Front Raises
Dumbbell Tricep Ext (one minute break)
JM Press
Leg raises (knees to chest)
Leg raises (straight up)
Day 4
3 inch Deficit Deadlifts (2 minute break)
Dumbbell Shrugs
Barbell Shrugs
Good Mornings
Farmers Walk W/ Dumbbell x 20 yards
One Armed Rows
Chin ups
Land Mines
272
REPS
8
20
8
8
12
10
5
1
REPS
5
15
10
8
6
100
8
10
REPS
3
12
15
15
15
12
12
5
REPS
1
20
15
6
1
14
8
10
SETS
2
1
3
4
3
4
5
2
SETS
5
2
4
3
3
1
2
2
SETS
3
3
3
4
6
3
3
3
SETS
8
3
3
3
5
4
3
3
Powerbuilding Routine # 33
This is a time under tension/tempo routine, heavily influenced by Dave Tate.
Day 1
Incline Bench Press
Dumbbell Bench Press
Dumbbell Fly
Bar Dips
Day 2
Rest Interval
90-120 sec.
90-120 sec.
60 sec.
90 sec.
Rest Interval
Tempo
4-1-Fast
5-1-Fast
4-1-Fast
4-0-4
Tempo
Seated Military Press
Dumbbell Shrugs
90-120 sec.
60 sec..
4-0-Fast
4-1-Fast
Lateral Raises
Bent Over Fly
Day 3
Leg Extension
Squats
Front Squats
Leg Curls
Day 4
Decline Close Grip Bench Press
Skull crushers
Scott Curls
Machine Curls
Day 5
Chin ups
One Armed Rows
Straight Arm Pull Downs
Seated Rows
60 sec.
60 sec.
Rest Interval
60 sec.
120 sec.
120 sec.
60 sec.
Rest Interval
120 sec.
60 sec.
60 sec.
60 sec.
Rest Interval
120 sec.
90 sec.
60 sec.
60 sec.
4-1-Fast
4-1-Fast
Tempo
4-1-Fast
4-1-Fast
4-1-Fast
4-1-Fast
Tempo
4-1-Fast
4-1-Fast
4-1-Fast
4-1-Fast
Tempo
4-1-Fast
4-1-Fast
4-1-Fast
4-1-Fast
REPS SETS
6
4
6
4
8
4
6
3
REPS SETS
10,8,
6,4
4
8
4
12,8,
4
6,6
8
3
REPS SETS
8
2
5
5
6
2
6
4
REPS SETS
6
3
6
3
6
3
6
3
REPS SETS
5
5
6
3
6
3
6
3
Powerbuilding Routine # 34
This routine is a time under tension routine using specified weights. The lifter
must get as many reps as possible in a specified amount of time, disregarding
the tempo!
273
The Colonel, Brian Dobson, has officially
deadlifted 700 at 220 and 650 at 53 years old.
Day 1
Incline Bench Press
Dumbbell Bench Press
Dumbbell Fly
Bar Dips
Day 2
Seated Military Press
Dumbbell Shrugs
Lateral raises
Bent Over Fly
Day 3
Leg Extension
Squats
Leg Press
Leg Curls
Day 4
Decline Close Grip Bench Press
Skull crushers
Scott Curls
Machine Curls
Day 5
Chin ups
One Armed Rows
Straight Arm Pull Downs
Seated Rows
Rest Interval
90 sec
90 sec
90 sec
90 sec
Rest Interval
90 sec
90 sec
90 sec
90 sec
Rest Interval
90 sec
90 sec
90 sec
90 sec
Rest Interval
90 sec
90 sec
90 sec
90 sec
Rest Interval
90 sec
90 sec
90 sec
90 sec
274
Time
30 sec
30 sec
30 sec
30 sec
Time
30 sec
30 sec
30 sec
30 sec
Time
30 sec
30 sec
30 sec
30 sec
Time
30 sec
30 sec
30 sec
30 sec
Time
30 sec
30 sec
30 sec
30 sec
Weights
60%
60%
60%
60%
Weights
60%
60%
60%
60%
REPS
60%
60%
60%
60%
REPS
60%
60%
60%
60%
REPS
60%
60%
60%
60%
SETS
3
3
3
3
SETS
3
3
3
3
SETS
3
3
3
3
SETS
3
3
3
3
SETS
5
3
3
3
Powerbuilding Routine # 35
In this routine the time under tension increases even more.
Day 1
Bench Press
Machine Chest Press
Incline Fly
Push ups
Day 2
Shoulder Box
Upright Rows
Crucifix Hold
Face Pulls
Day 3
Bulgarian Isometric Squats
Glute Ham Raises
Front Squats
Leg Extension
Rest
Interval
120 sec
120 sec
120 sec
120 sec
Rest
Interval
120 sec
120 sec
120 sec
120 sec
Rest
Interval
120 sec
120 sec
120 sec
120 sec
275
Time
Weights
SETS
45 sec
45 sec
45 sec
45 sec
60%
60%
60%
BW
3
3
3
3
Time
Weights
SETS
45 sec
45 sec
45 sec
45 sec
60%
60%
60%
60%
3
3
3
3
Time
REPS
SETS
45 sec
45 sec
45 sec
45 sec
60%
60%
60%
60%
3
3
3
3
Day 4
Dicks Press
Tricep Pushdown (Cable One Arm)
Preacher Curls
Hammer Curls
Day 5
Pull ups
Lat Pull Downs
T-Bar Rows
One Armed Cable Rows
Rest
Interval
120 sec
120 sec
120 sec
120 sec
Rest
Interval
120 sec
120 sec
120 sec
120 sec
Time
REPS
SETS
45 sec
45 sec
45 sec
45 sec
60%
60%
60%
60%
3
3
3
3
Time
REPS
SETS
45 sec
45 sec
45 sec
45 sec
60%
60%
60%
60%
3
3
3
3
Powerbuilding Routine # 36
Here is another routine from the Austrian Oak, Arnold, during one of his runs at
the Olympias. Each day was done twice a week.
Day 1
Bench Press
Incline Press
Pull Over
Incline Fly
REPS
8-12
8-12
8-12
12
SETS
5
5
5
5
Chin ups
50
As few sets as possible
until 50 reps is reached
Bent Over Rows
Deadlift
Leg Raises
Day 2
Barbell Clean and Press
Lateral Raises
Push Press
Upright Rows
Cheat Curls
Seated Dumbbell Curls
Close Grip Bench Press
French Press
Wrist Curls
8-12
10,6,4
25
REPS
8-12
8-12
6,4,2
10,6,4
8-12
8-12
8-12
8-12
15-25
15-25
25
5
3
5
SETS
5
5
3
3
5
5
5
5
5
5
5
Reverse Wrist Curls
Incline Sit-Ups
276
Day 3
Squats
Lunges
Leg Curls
Standing Calf Raises
Straight Leg Deadlift
Good Mornings
Leg Raises
REPS
8-12
8-12
8-12
15
10,6,4
10,8,6
25
SETS
5
5
5
5
3
3
5
Powerbuilding Routine # 37
Number 37 is a legs day designed by John Combs for one of his bodybuilding
clients.
Exercise
Box Squat
Belt Squat
Leverage Squat
Leg Press
Leg Extension
Leg Extension - Half Reps
Standing Calf Raise
(15 sec. Rest- 3 position stretch)
Hanging Leg Raise
(knees to chest)
277
REPS
SETS
10
6
4
10
12
15
100
15
50
3
3
3
3
3
3
1
3
3
15
3
8
3
Powerbuilding Routine #38
Thirty-eight is a chest routine, designed by Brian Dobson for 8 time Mr. Olympia,
Ronnie Coleman.
Exercise
Bench Press
Incline Press
Flat Bench Flys
Dips Supersetted
with cable crossovers
Dips Supersetted
with body weight push ups
Hanging leg raises
with legs straight
Planks
278
REPS
SETS
10
6
4
10
12
3
3
3
3
3
16
3
Max
3
10
3
60 sec.
3
Powerbuilding Routine # 39
This routine was designed for Tim Caldwell, a wheel chair bodybuilder, by his
trainer, John Combs.
Tim Caldwell performing pull-ups
Day 1
Weight
Reps
Sets
1 Set = 3/10,3/11,3/12,3/13,3/14
*3 reps rest 10 sec., - 3 reps rest 11 sec., so on.
220
3
3
Wide grip pull down
Close grip pull down
YTWL - dumbbells
Preacher curls –
130
70
15
14
1-10
8
3
1
3
40
10
5
30
10
5
Iso Rows - Rest Pause*
10 second rest between sets
Incline straight bar curls –
10 second rest between sets
Conditioning
Arm Bike
Maximum intensity for 60 sec. –
Medium intensity for 90 sec. – repeat for 15 min.
10 sec. Rest between sets – DON’T TAKE HANDS OFF BAR!
279
Record heart rate
15 min.
Day 2
Bench Press
Seated Chest PRESS
Dumbbell Press
Close Grip Bench Press
Dumbbell Extension
Triple Set Method
Weight
145
155
170
90
70
135
145
155
Reps
10
8
6
15
10
10
8
6
Sets
3
2
1
3
3
3
2
1
35
8
3
90
10
22
14
12
100
3
3
3
1
60
10
5
40
12
3
Conditioning
NONE
Day 3
Pull Ups Wide Grip
Pull Ups Close Grip
Pull Downs Close Grip
Dumbbell Flys
Preacher Curls
10 sec. Rest between sets
Dumbbell Incline Curls
10 sec. Rest between sets
Conditioning
Chair Sprints*
15 minutes
Alternate pool sprints
* Chair sprints on basketball court – 4 full length sprints then 60 sec. rest – Repeat for 15 minutes
Pool sprints same – 4 lengths – 60 sec. rest – Repeat for 15 minutes
Day 4
Bench Press
Dumbbell Press
Dumbbell Flys
Close Grip Bench Press
Decline Plate Extension
280
Weight
155
60
30
125
45
Reps
15
15
15
16
20
Sets
3
3
3
3
3
Powerbuilding Routine # 40
Ben Graves said this bodybuilding routine was one of the toughest he had ever
done.
EXERCISE AND DESCRIPTION
Reps Reps Reps Reps Reps Reps
Monday - Chest
Bench Press (Explosive)
Bench Press (10 second Eccentric, 5 second
concentric)
12
12
8
8
8
8
Incline Dumbbell Fly
15
15
15
15
Cable Cross Overs/super set max push ups after
each set
12
10
8
6
20
Bar Dips
Max
Max
Max
Max
Max
12
8
5
12
6
15
Forearms heavy, Abs Heavy
Tuesday - Legs
Squats
15
Squats 30s (10 bottom half, 10 top half, 10 full
range)
1
Front Squats
12
10
8
6
Leg Extensions
50
40
30
20
Leg Curls
12
12
12
12
One Leg Deadlifts
8
8
8
12
Wednesday - Shoulders
Shrugs
20
20
20
Dumbbell Shrugs (10 right, 10 center, 10 Left)
30
30
30
Reverse Grip Shrugs
20
20
20
Dumbbell Military Press
12
10
8
Upright Rows
12
12
12
Bent Over Flys, Lateral Raise, Front Raise Super
Set
10
10
10
Crucifix Hold (1 minute)
1
1
1
12
10
15
12
10
12
21
20
6
12
20
6
20
8
10
8
5
10
6
20
10
21
20
21
20
20
6
12
6
12
6
12
Forearms Light, Abs Light
Thursday - Arms
Close Grip Bench Press
Skull Crushers
EZ Curl Bicep Curls
Bicep Curls 21's (7 bottom half, 7 top half, 7 full
range)
Tricep Push Downs
Bicep Curls Olympic Bar (8 second eccentric, help
on concentric)
Dumbbell Overhead Tricep Extensions
281
25
Friday - Back
Deadlift
Romanian Deadlift
Bent Over Rows
Yates Rows (supinated grip)
5
8
8
12
5
8
8
12
5
8
8
12
Wide Grip Pull ups
Max
Reps
Max
Reps
Max
Reps
Close Grip Pull Ups (Neutral Grip)
Max
Reps
Max
Reps
Max
Reps
3
6
8
Forearms heavy, Abs Heavy
Powerbuilding Routine # 41
Josh Bryant designed this optimal recovery routine for Ben Graves. Josh based
the design on Dr. Fred Hatfield’s routine, which was discussed in the recovery
chapter earlier. Intensity level refers to the maximum number of repetitions you
can perform with the specified weight. An example would be if the intensity calls
for 75% at 5 repetitions, and your 5 repetition max is 400 lbs., you would use 300
lbs. (75% of 400 = 300). Obviously, you won’t know all of your exact repetition
maximums, so this routine is best used for someone who is very much in tune
with his body.
Day 1
Exercise
Squats
Front Squats
Leg Extensions
Leg Curls
Stiff Leg Deadlifts
Scott Curls
Tricep Pushdowns
Forearms
Calf Raises
Abs
Sets
5
3
4
4
3
3
3
4
3
8
282
Reps
12,10,8,6,15
12,12,12
50,40,30,20
12,12,10,8
10
12
20
20
30
Intensity
100%
100%
100%
100%
100%
80%
80%
55%
55%
100%
Day 2
Exercise
Bench Press
Incline Press
Yates Rows
Military Press
Lateral Raises
Face Pulls
Forearms
Calf Raises
Sets
4
4
4
4
4
4
4
3
Reps
12
12
12
12
12
12
25
50
Intensity
60%
60%
60%
80%
80%
80%
80%
80%
Sets
5
4
4
Reps
12,10,8,6,15
8
15
Intensity
100%
100%
100%
4
8
15
10
100%
80%
Sets
5
5
4
4
3
3
Reps
12
8
12
10
10
12
Intensity
80%
80%
80%
80%
80%
80%
Sets
5
3
3
3
4
3
4
4
8
Reps
5
12
20
15
15
12
20
Intensity
100%
100%
100%
100%
100%
100%
80%
100%
100%
Day 3
Exercise
Dicks Press
Cheat Curls
Dumbbell Tricep Extension
Incline Dumbbell Curls (palms
supinated)
Abs
Day 4
Exercise
Dumbbell Incline Press
Weighted Chin ups
Dumbbell Fly
Bent Over Rows
Barbell Bench Press
Wide Grip Pull Ups
Day 5
Exercise
Standing Press
Front Raises
Shrugs
Shoulder Box
Seated Lateral Raises
Reverse Fly
Forearms
Calf Raises
Abs
283
20,20,20,100
Day 6 Off
Day 7 Off
Day 8
Exercise
Squats
Front Squats
Leg Extensions
Glute Ham Raises Raise
Deadlift
Forearms
Calf Raises
Abs
Sets
4
3
4
4
3
4
3
8
Reps
10
15
25
12,12,10,8
5
20
30
Intensity
80%
80%
80%
80%
80%
55%
55%
55%
Sets
4
3
4
4
3
3
Reps
10
15
25
12,12,10,8
5
20
Intensity
100%
100%
100%
100%
80%
80%
Sets
4
3
4
4
3
4
8
Reps
10
15
25
12,12,10,8
5
20
Intensity
80%
80%
80%
80%
80%
80%
80%
Sets
4
4
4
4
Reps
12
12
12
12
Intensity
55%
55%
55%
55%
Day 9
Exercise
Bench Press
Weighted Chin ups
Incline Press
Seated Row
Scott Curls
JM Press
Day 10
Exercise
Dumbbell Military Press
Shrugs
Upright Rows
Lateral Raises
Face Pulls
Foream Work
Abs
Day 11
Exercise
21 Curls
Skull Crushers
Hammer Curls
Tricep Pushdowns
284
Day 12 Off
Day 13
Exercise
Belt Squats
Leg Press
Leg Curls
Bench Press
Bent Over Rows
Incline Fly
Lat Pull Downs
Forearms
Calf Raises
Abs
Sets
4
3
4
4
3
3
8
6
5
8
Day 14 Off
Day 15 Off
285
Reps
10
15
25
12,12,10,8
5
20
20
25
Intensity
80%
80%
80%
80%
80%
80%
80%
100%
100%
100%
Powerbuilding Routine # 42
Day 1
Bench Press
Incline Fly
Incline Dumbbell Press
(palms facing in)
Close Grip Bench Press
Straight bar push down
Decline plate twist
Day 2
Back Squat
Leg Press
Hack Squat
Stiff Leg Deadlift
Reverse Hyper-Extensions
with 35lb plate
Decline Weighted Crunch
Planks
Day 3
Military Press
Dumbbell Seated Clean/Press
Front dumbbell raise
Dumbbell Rear Delt Fly
Dumbbell Lateral Fly - 10-15 lb.
Laying bicycle –
30 sec. rest between sets
286
SETS
1
2
3
REPS
10
6
4
3
5
4
8
1
2
3
4
3
SETS
1
2
3
4
4
4
10
6
4
20
10
REPS
10
6
4
20
16
10
4
10
4
3
SETS
1
2
3
3
3
3
1
1
Max
60 sec.
REPS
10
6
4
8
12
12
60
40
3
100
Day 4
Dead Lift
Good Morning
Low Row Cables with Rope
Hanging Leg Raises - straight leg
Hanging Knee Raises –
knees all the way to chest
SETS
1
2
3
1
2
3
3
3
REPS
10
6
4
10
6
4
10
8
3
14
Powerbuilding Routine # 43
Number 43 is Brian Dobson’s signature Metroflex 4 day a week routine.
Brian Dobson, Mark Hanlon & Ronnie Coleman at Metroflex
287
Day 1 (Legs)
Notes
REPS
SETS
Leg Extension
Add weight each set
25
5
Squat
Leaving Nothing Behind. It is
better to not finish the rest of
the workout than miss out on
any squats. Go all the way
down; it is better to go all the
way down and 2/3 of the way
up than to go 2/3 of the way
down and all the way up.
Full range of motion - full
development. Start with bar
add weight each set
15,12,10,8,6,3,1
6
Hack Squat
Full ROM, Add weight
each sets
20-25
4
Walking Lunges (10 reps each leg)
Use a stationary lunge for 1520 reps if area to walk is not
available
50 Yards
3
Glute Ham Raises Raises
Hold plate as you get
stronger
12
3
Stiff-Legged Deadlift
Good stretch add weight
each set
12
3-4
Day 2 (Chest and Tri's)
Notes
REPS
SETS
Bench Press
Start with bar add weight
each set
20,15,12,10,8,5
6
Bench Press
Rep out to failure
20+
1
12,10,8,6
4
20,15,12,10,8
5
Failure (6-15)
4
Close Grip Bench
Flat Fly
Weighted Dips
Arms as straight as possible,
add weight each set
Use more weight each set,
go to failure each set
Dumbbell Tricep Extensions
To failure each set, rest
30 seconds top
Failure (10-15)
8
Tricep Pushdowns
Hold and flex
20
5
Reverse Push ups
To failure each set
Failure
5
288
Day 3 (Back & Biceps)
Notes
Deadlift
REPS
SETS
8,5,3,1
4
Deficit Deadlift
2-3 inch Deficit
8
2
Bent Over Rows
Straps Okay
12,10,6,15
4
T-Bar Rows
Straps Okay
To failure each set Reach 50
Add weight each set
12,10,6,16
12,10,8,6
4
Few as
possible
4
6
3
15,12,10,8,20-25
5
15
3
15,12,10,8
4
20-25
4
Wide Grip Chin Ups
Lat Pull Downs
Chin ups
Cheat Curls
Cable Concentration Curls
Reverse Barbell Curls
Underhand Supinated
Grip, add weight
Add weight each set,
Final Set to failure
Strict
Add weight each set
Wrist Curls
Failure
Day 4 (Shoulders)
Notes
REPS
SETS
Seated Front Press
Add weight each set
15,12,10,8,8,6
6
Machine Press
Add weight each set
20,15,15,12,10,10
6
Front Laterals
Add weight each set
15,12,10,8
4
Side Laterals
Add weight each set
15,12,10,9
4
Bent Over Laterals
Add weight each set
15,12,10,10
4
Behind Back Barbell Shrugs
Add weight each set,
straps okay
15,15,15,10,8
5
Dumbbell Shrugs
Add weight each set
20,15,10,8,6
5
Powerbuilding Routine # 44
Branch Warren’s Leg Day
Day 1 (Legs)
Notes
REPS
SETS
Front Squat
Add weight each set
15,12,10,8,6
5
Leg Press
Add Weight Each Set
50,40,30,20,10
5
100,75,50,35,15,100
6
50,40,30,20,10
3
Leg Extension
Lying Leg Curl
Add Weight Each Set
289
Powerbuilding Routine # 45
This is Branch Warren’s current weekly routine for the Arnold Classic, prepared
by his trainer, Brian “The Colonel” Dobson.
Day 1 (Chest)
Incline Bench Press
Dumbbell Bench Press
Weighted Dips
Machine Press
Pec Deck
Cable Cross Over
Day 2 (Back)
Pull downs
One Arm Dumbbell Rows
Supported T-Bar Rows
V-Bar Pull Downs
Low Cable Rows
Deadlifts
Hyperextensions
Day 3 (Arms)
Tricep Pushdowns
Strict Pushdowns (elbows in)
Strict Rope Pushdowns
Barbell Skull Crushers
Close Grip bench
Dumbbell Kickbacks
Cheat Curls
Alternate Dumbbell Curls
Preacher Machine Curls
Cable Concentration Curls
Notes
First four sets are warm-ups
(progressively add weight) last
one to absolute failure
Last set to absolute failure
(forced reps)
Last set to absolute failure
Last set done in triple drop set
style, all drop sets are to
failure
Last set done in triple drop set
style, all drop sets are to
failure
Notes
Add Weight Each Set, Last set
to failure
Add Weight Each Set, Last set
to failure
Last set done in triple drop set
style, all drop sets are to
failure
Add Weight Each Set, Last set
to failure
Add Weight Each Set, Last set
to failure
Add Weight Each Set
Add Weight Each set
Notes
Power style all Sets to failure
All sets to failure
All sets to failure
Add Weight Each Set
Add Weight Each Set
Hold and flex at top
All to failure
Add Weight,
Each Set to failure
Each Set to Failure
290
REPS
SETS
8-10
5
8-10
4
8-10
3
15-20
4
15-20
4
15-20
REPS
3
SETS
10-15
5
10-12
4
10-12
4
12-15
4
12-15
4
15
10
REPS
15-30
15-20
15-20
15,12,10,8,6
15,12,10,8
10-12
15,12,10,8,6-8
10-12
3
3
SETS
5
4
4
5
4
4
5
4
10-15
4
15
3
Day 4 (Legs)
Front Squats
Safety Squats
Leg Press
Hack Squat
Leg Extensions
Standing Leg Curls
Lying Leg Curls
Smith Machine Lunges
Day 5 (Shoulders)
Seated Front Press
Side Dumbbell Laterals
Front Raises
Upright Rows
Bent over Lateral Machine
Notes
Add Weight Each Set, final set
to failure
Add Weight Each Set, final set
to failure
Add Weight Each Set, final set
to failure
Add Weight Each Set, final set
to failure
As heavy as you can, when
you fail drop weight and
continue until you reach 100
Add Weight Each Set
Add Weight Each Set
Each Leg
Notes
Last Set Triple Drop Set to
failure each one
Add Weight Each Set
Add Weight Each Set
Add Weight Each Set
291
REPS
20,15,12,10,810
SETS
15
5
50,40,30,20,15
5
15
4
100
1
25,20,15,12,10
25,20,15,12,10
20
REPS
5
5
4
SETS
10-15
5
10-12
10-12
10-15
15
5
5
4
3
5
Powerbuilding Routine # 46
This Brian Dobson designed routine was used by Ronnie Coleman to prepare for
his multiple Olympia victories. Brian emphasized it was not his preference to
train like this. “Legs the day after back is brutal. This worked well for Ronnie and
we stuck with it,” said Dobson.
Day 1 (Chest & Triceps)
Flat Bench Press
Incline Bench Press
Decline Bench Press
Pushdowns
Skull Crushers
One Arm Dumbbell Overhead
Extension
Day 2 (Back & Biceps)
Deadlifts
Strict Bent Over Rows
T-Bar Rows (corner of gym old
school style)
Lat Pull Downs
Low Cable Rows
Cheat Curls
Preacher Curls
Dumbbell Scott Curls
Day 3 (Legs)
Deep Squats
Leg Press
Walking Lunges
Lying Leg Curls
Stiff Leg Deadlifts
Day 4 (Shoulders)
Seated Front Press
Notes
Add Weight Each Set
Add Weight Each Set
Add Weight Each Set
REPS
10
10
10
10-15
10-15
SETS
4
4
4
4
4
10-15
4
Notes
REPS
SETS
Last set as heavy as possible, 795
x2 with Straps 3 weeks out from
the Olympia
8,8,8,5,13
5
10
4
10
4
10
10
10
10
10
REPS
4
4
4
4
4
SETS
10
5
10-15
5
3
4
4
4
4
Add Weight Each Set, as Heavy
as 495!
Worked up to as much as 11
plates
Notes
Add Weight Each Set, Last set as
high as 585
As High as 2320
185-225, 50 Yards Each Way
Notes
292
10
10
REPS
10
Dumbbell Laterals
Move up the rack, 10 lbs. jumps.
Rests as short as possible, 20s to
100s
Front Raises
Bent Over Lateral Raise
Behind the Back Shrugs
Day 5 (Chest & Triceps)
Dumbbell Bench Press
Incline Dumbbell Press
Decline Dumbbell Press
Rope Pushdowns
Cable Tricep Extensions
Dumbbell Tricep Kickbacks
Day 6 (Legs)
Leg Extension
Front Squats
Standing Leg Curls
Standing Calf Raises
Leg Press Calf Raises
Work up to 765
Notes
Add Weight Each Set, Work up to
200 lbs.
Add Weight Each Set, Work up to
200 lbs.
Add Weight Each Set, Work up to
200 lbs.
Notes
Last Set Triple Drop Set to failure
each one
Add Weight Each Set, as high as
585
Add Weight Each Set
Add Weight Each Set
Add Weight Each Set
10
1
10
10
4
4
10-15
REPS
4
SETS
10-15
4
10-15
4
10-15
4
10-15
10-15
10-15
REPS
4
4
4
SETS
20-25
5
3-10
5
10-15
15-20
15-20
4
4
4
Powerbuilding Routine # 47
This is the routine Bill Kazmaier used to set the raw world bench press record of
661, which stood for many years. Kazmaier was undoubtedly the most muscular
strength athlete of all-time.
Week 1 Light Day
Weight
REPS
SETS
Bench Press
225,315,410,
410,410
10,10,15,
15,15
5
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
350
350
100
75
75
335
300
10
10
10
10
10
15
15
3
3
3
3
3
3
3
293
Day 1 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,
435,435,435
10,10,10,
15,15,15
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 2 Light Day
375
375
100
75
75
335
300
Weight
10
10
10
10
10
15
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,
420,420,420
10,10,
15,15,15
5
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Day 2 Heavy Day
360
360
100
75
75
345
310
Weight
10
10
10
10
10
15
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
455,455,455
10,10,10,
10,10,10
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 3 Light Day
360
360
100
75
75
345
310
Weight
10
10
10
10
10
15
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,
430,430,430
10,10,
12,12,12
5
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
400
400
100
75
75
355
320
10
10
10
10
10
10
15
3
3
3
3
3
3
3
294
Day 3 Heavy Day
Weight
REPS
4
Bench Press
225,315,405,
480,480,480
10,10,10,
8,8,8
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 4 Light Day
400
400
100
75
75
355
320
Weight
10
10
10
10
10
10
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
440,440,440
10,10,10,
12,12,12
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Day 4 Heavy Day
390
390
100
75
75
365
330
Weight
10
10
10
10
10
10
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
500,500,500
10,10,10,
10,8,8
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 5 Light Day
410
410
100
75
75
365
330
Weight
10
10
10
10
10
10
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
450,450,450
10,10,10,
10,10,10
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
390
390
110
85
85
375
340
10
10
10
10
10
10
15
3
3
3
3
3
3
3
295
Week 5 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,495,525,
525, 525,525,525
10,10,10,10,
5,5,5,5,5
9
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 6 Light Day
420
420
110
85
85
375
340
Weight
10
10
10
10
10
10
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
460,460,460
10,10,10,
10,10,10
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 6 Heavy Day
400
400
110
85
85
350
350
Weight
10
10
10
10
10
10
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,495,
545,545, 545,545
10,10,10,10,
5,5,5,5
8
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 7 Light Day
430
430
110
85
85
350
350
Weight
10
10
10
10
10
10
15
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
470,470,470
10,10,10,
8,8,8
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
410
410
110
85
85
395
370
10
10
10
10
10
10
10
3
3
3
3
3
3
3
296
Week 7 Heavy Day
Weight
REPS
SETS
Bench Press
225,315,405,495,570,
570 ,570,570,570
10,10,10,8,
3,3,3,3,3
9
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 8 Light Day
440
440
110
85
85
395
370
Weight
10
10
10
10
10
10
10
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
480,480,480
10,10,10,
8,8,8
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricepp Presses (EZ Curl bar)
Week 8 Heavy Day
420
420
110
85
85
405
380
Weight
10
10
10
10
10
10
10
REPS
3
3
3
3
3
3
3
4
Bench Press
225,315,405,495,570,
590, 590,590
10,10,10,8,
5,3,3,3
8
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 9 Light Day
450
450
110
85
85
405
380
Weight
10
10
10
10
10
10
10
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
490,490,490
10,10,10,
6,6,6
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
430
430
130
95
95
425
400
8
8
10
10
10
8
10
3
3
3
3
3
3
3
297
Week 9 Heavy Day
Weight
REPS
4
Bench Press
225,315,405,495,
570,610, 610
10,10,10,
8,5,3,3
7
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 10 Light Day
465
465
130
95
95
425
400
Weight
10
10
10
10
10
8
10
REPS
3
3
3
3
3
3
3
SETS
Bench Press
225,315,405,
500,500,500
10,10,10,
6,6,6
6
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
Week 10 Heavy Day
440
440
130
95
95
425
400
Weight
8
8
10
10
10
8
10
REPS
3
3
3
3
3
3
3
4
Bench Press
225,315,405,495,
550,590, 635
10,10,10,
8,5,5,3
7
Narrow Grip Bench Press
Wide Grip Bench Press
Dumbbell Bench Press
Front Raises
Lateral Raises
Decline Close Grip Bench Press
Tricep Presses (EZ Curl bar)
475
475
130
95
95
425
400
10
10
10
10
10
8
10
3
3
3
3
3
3
3
298
Powerbuilding Routine # 48
Here is Bill Kazmaier’s squat and deadlift powerbuilding routine, which did on
Tuesday and Saturday.
Tuesday Squat/DL
Squat
Deadlift
Shrugs
Seated Hammer Curls
Cheat Curls
Close Grip Chins
Seated Rows
Leg Extension
Leg Curls
Calf Raises
Saturday DL/Squat
Deadlift
Squats
Shrugs
Seated Hammer Curls
Concentration Curls
One Armed Rows
Wide Grip Pull Downs
Leg Extension
Leg Curls
Calf Raises
Weight
Heavy
Light
Heavy
Heavy
Heavy
Heavy
Heavy
Heavy
Heavy
Heavy
Weight
Heavy
Light
Heavy
Heavy
Heavy
Heavy
Heavy
Heavy
Heavy
Heavy
REPS
10
10
15-40,15-40,10-20
12
10
Max
10
10
10
15-25
REPS
8
10
10-15
8
12
10
10
10
10
15-25
SETS
4
3
3
4
4
3
4
3
3
3
SETS
4
4
3
4
4
3
4
3
3
3
Powerbuilding Routine # 49
Sergio Olivia, before the arrival of growth hormone on the bodybuilding scene,
had one of the most muscular physiques in the history of bodybuilding. Sergio
was still part of the era where most bodybuilders had strength backgrounds.
Look at the sheer volume of overhead presses.
299
Monday
Weight
REPS
SETS
Bench Press Superset With Chin ups
200/BW
8/15
1
Bench Press Superset With Chin ups
220/BW
8/15
1
Bench Press Superset With Chin ups
260/BW
8/10
1
Bench Press Superset With Chin ups
300/BW
8/10
1
Bench Press Superset With Chin ups
320/BW
8/10
1
Bench Press Superset With Chin ups
350/BW
8/8
1
Bench Press Superset With Chin ups
Dumbbell Flys Superset with weighted dips
(sets reps for each movement)
Tuesday
380/BW
8/5
1
15
5
Weight
REPS
SETS
Standing Press
200
15
5
Cheat Curls
200
5
5
French Press
200
5
5
Scott Curls
150
10
5
Scott Curls with Dumbbells
Tricep Superset (kickbacks superset with
Tricep Pushdowns. Each movement)
Wednesday
60
5
5
5
5
Weight
REPS
SETS
Sit-ups
BW
50
10
Leg Raises
BW
20
5
200
300,400,440,
470,500
300
10
5
8
10
10
3
REPS
SETS
5,5,5,5,5,5,5
7
250/200
5
5
80
Max
2
8
5
Side Bends Bar on Back
Squats
Standing Heel Raises
Thursday
Weight
200,220,260,300,
320,350, 380
Bench Press
Behind the Neck Press/Rowing Machine
Superset
Seated Dumbbell Press
Bar Dips
Friday
Weight
REPS
SETS
Standing Press
Cheat Curls
French Press
Tricep Extensions
Tricep Kickbacks Superset with Pushdowns
(each weight)
Chinning Behind the Neck
Neutral Grip Chins Superset with Tricep Rope
Pushdowns
200
200
200
200
5
5
5
5
3
3
3
3
5
3
BW
5
5
BW/200
5
5
300
Saturday
Sit-ups
Leg Raises
Squats
Front Squats
Sitting Heel Raises
Weight
REPS
SETS
BW
10
6
BW
300,300,300,400,
400,250, 250,250
200
10
3,3,3,3,3,
20,20,20
10
5
5
200
5
5
Powerbuilding Routine # 50
Old school bodybuilder John Grimek’s routine, done two to three times a week.
Exercise
Squats
Squats
Bench Press
Stiff Leg Deadlift
Bent Over Row
Standing Press
Leg Raises
REPS
20
5
5
5
5
5
25
SETS
1
5
15
5
5
5
1
Powerbuilding Routine # 51
A big neck and traps epitomize a powerful physique. Who better to consult on a
neck building routine than my good friend and Texas powerlifting legend, Jim
Voronin. At 380 lbs. Jim’s neck measured 25 1/2 inches! Jim generally did this
routine 1 day a week on his “heavy day.” Sometimes he did a second lighter day
with more repetitions.
Together Jim and Josh Bryant designed day 2, the
repetition day.
Jim did the heavy neck day on his deadlift day. The high repetition day could be
done on either legs or shoulders day. Twice a week, with alternating heavy day
301
8
and repetition day, is optimal for hypertrophy of the neck. Jim says to perform
the repetitions with the neck harness, using a full range of motion (flexion and
extension), bracing your arms on a stable surface like the cross bars of a power
rack.
As a side note about Jim, he is arguably the most dominant super heavyweight
powerlifter of the 1990s, certainly one of the most underrated. Additionally, Jim
was a very successful strongman competitor. Today Jim is a powerlifting referee
and vice principal in Arlington, Texas. Jim gives more back to the sport than
anyone I know!
Day One – HEAVY
Week 1
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
Week 2
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
Week 3
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
Week 4
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
Week 5
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
Weight
200
315
405
Weight
210
315
405
Weight
225
340
425
Weight
235
350
445
Weight
200,215,230,245
360
455
REPS
9
20
15-40
REPS
9
20
15-40
REPS
7
20
15-40
REPS
7
20
15-40
REPS
6
20
15-40
SETS
4
2
1
SETS
4
2
1
SETS
4
2
1
SETS
4
2
1
SETS
4
2
1
Week 6
Weight
REPS
SETS
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
205,225,245,260
380
465
6
20
15-40
4
2
1
302
Week 7
Weight
REPS
SETS
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
Week 8
195,225,255,280
395
480
Weight
5
20
15-40
REPS
4
2
1
SETS
Neck Harness
Shrugs (FULL ROM, Controlled)
Shrugs (FULL ROM, Controlled)
185,225,265,300
405
495
5
20
15-40
4
2
1
REPS
20
20
25
15
Max Time
REPS
20
20
25
15
Max Time
REPS
20
15
20,20,50
12
Max Time
REPS
15,15,25
15
20,20,50
12
Max Time
REPS
15,15,25
50
25,25,40
10
Max Time
REPS
15,15,25
25
25
15
Max Time
SETS
3
3
3
3
2
SETS
3
3
3
3
2
SETS
3
3
3
3
2
SETS
3
3
3
3
2
SETS
3
2
3
3
2
SETS
3
3
3
3
2
Day Two – REPETITION
Week 1
Weight
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Week 2
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Week 3
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Week 4
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Week 5
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Week 6
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
BW
Weight
BW
Weight
BW
Weight
BW
Weight
BW
Weight
BW
303
Week 7
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Week 8
Neck Harness
Reverse Shrugs (bar behind back)
Dumbbell Shrugs (FULL ROM, Controlled)
4 Way Neck Machine (each way)
Neck Bridges
Weight
REPS
15,15,25
12
25
12
Max Time
REPS
10,10,20
25
30
8
Max Time
BW
Weight
BW
Powerbuilding Routine # 52
This routine is designed for someone who only has access to dumbbells.
Legs
Dumbbell Walking Lunges
Dumbbell Front Squats 35 seconds
Sets
5
5
Dumbbell Step-Ups
4
Dumbbell Straight Leg Deadlifts
Calf Raises Dumbbells in Hand
Abs
Chest
Dumbbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Decline Press
Dumbbell Floor Press
Abs
Arms
Dumbbell Skull Crushers
Dumbbell Concentration Curls
One Arm Overhead Dumbbell Tricep
Extension
Incline Dumbbell Curls (palms supinated)
Incline Dumbbell Tricep Extension
Isometric Hammer Curls (30 seconds)
Abs
4
5
8
Sets
4
4
4
4
6
Sets
5
5
304
4
4
3
3
8
Reps
20 Yards
Max
50,40,
30,20
12,12,
10,8
25
Reps
12
12
12
10
Reps
15
8
15
15
12
1
SETS
3
3
3
3
2
SETS
3
3
3
3
2
Shoulders
Seated Dumbbell Military Press
Crucifix Hold Dumbbells (Max Time)
Dumbbell Front Raises
Reverse Fly (Dumbbells)
Abs
Back
Dumbbell Deadlifts
Dumbbell Shrugs
One Armed Dumbbell Rows
Dumbbell Pull Overs
Incline Dumbbell Rows
Sets
5
3
4
4
6
Sets
5
3
5
3
4
Reps
12
12
12
10
Reps
5
15
8
15
8
Powerbuilding Routine # 53
This body weight only routine is great when you are out of town and cannot get to
the gym or you are pressed for time. Lifting bodyweight adds much more muscle
than lifting no weight!
Body Weight Conditioning
Hindu Squats 1 Minute
Hindu Push-ups
Mixed Grip Chin-Ups
Lunges
Leg Raises
Handstand Push-ups
Planks
305
Sets
4
4
4
4
4
4
4
Reps
Max
Max
Max
Max
Max
Max
Max
Conclusion
By Josh Bryant
Whether your dream is to be as strong as possible, as big as possible, as lean as
possible, or to dominate at a local powerlifting meet, you now have the tools to
do so. We gave you the key, but you have to open the door.
What if I want to design my own powerbuilding routine?
That’s simple. The guidelines you need to follow have been presented in this
book. Pick a core lift, choose some accessory lifts, and go to work. Remember,
everyone is unique and will react differently to the various programs we have
presented. Try exercises and specific programs to find out what works best for
you. Anything that works is a step forward, and if something does not work,
simply discard it after you have given it a fair shot. Remember Thomas Edison.
Even a “failure” is a learning experience.
What if I see a routine I like, but the weights are off?
This is simple for anyone who possesses elementary level mathematics skills. If
a routine is based on a 300 lb. bench press and you bench press 180 lbs., simply
do the math: 180/300 = .60. Now you know you can bench press 60% of 300. If
the routine calls for 200 lbs. for twelve repetitions, all you need to do is multiply
200 x .6 and your workout weight will be 120 lbs. If you bench press 450 lbs.,
you would do 450/300 = 1.5, so your workout weight would be 200 x 1.5 = 300
pounds.
306
How do you measure an athlete’s progression, since the routines progress
at different rates?
I look at a variety of factors. The reason I have been so successful with strength
athletes is primarily because I have a mathematical mind. I pick up on patterns.
Before I earned my Master’s Degree or any of my certifications, I had success
with clients because of my ability to perceive patterns in training. Additionally, I
look at Perceived Rate of Exertion (PRE), mental toughness, genetics, emotional
maturity, pre-existing conditions, biological age, and desire. Can this book take
the place of a qualified coach?
Absolutely not!
However, it provides great
references and information to realize your powerbuilding goals.
307
Demonstration Videos available at our MetroflexPower youtube channel
URL - http://www.youtube.com/user/MetroflexPower?feature=mhum
Alternate Dumbbell Curl
Alternating Dumbbell Shrug
Angled Leg Press
Arnold Press
Around The World
Back Squat
Band Assisted Chin-Up
Barbell Calf Raise
Barbell Front Raise
Barbell Hip Thrust
Barbell Pullover
Behind the Neck Press
Bench Press
Bench Press With Band
Bench Press With Boards
Bench Press With Chains
Dumbbell Military Half-Half-Full
Dumbbell Pullover
Dumbbell Pullovers
Dumbbell Shoulder Circuit
Dumbbell Shrug
Dumbbell Step Up
Dumbbell Swings
Dumbbell Tricep Extension
EZ Bar Skullcrusher
EZ Curl Tricep Press
Face Pull
Fat Bar Curl
Floor Dumbbell Extension
French Press
Front Raise
Front Squat
Giant Set - Side Dumbbell Raise,
Seated Dumbbell Press, Plate Raise
Glute Ham Raise
Good Mornings
Hack Squat
Hammer Curl
Hammer Strength Rows
Hanging Knee Ups
Hanging Leg Raises
Hyperextension
I, Y, T Shoulder Raises
Incline Dumbbell Curl
Incline Fly
Incline Fly
Incline Half-Half-Full
Incline Press
Incline Sit Up
Inverted Leg Press
Isometric Barbell Curl
Isometric Hammer Curl
Isometric Prone Ab Plank
J.M. Press
Keg Roll
Kettlebell Clean and Jerk
Kettlebell Snatch
Kettlebell Swings
Landmine
Lateral Good Morning
Lateral Lunges
Bent Over Fly
Bent Over Row
Bent Over Shoulder Cable Raise
Bicep Curl 21's
Bob People's Deadlift
Bottom End Drive
Box Squat
Bulgarian ISO Squat
Cable Cross Over
Cable Fly
Cheat Curl
Chest Supported Bent Over Row
Close Grip Chin Up
Close Grip Pause Bench (3")
Crucifix Hold
Dead Incline Press
Deadlift
Deadlift Hyperextension
Decline Press
Deficit Deadlift
Depth Jump Pushup
Dicks Press
Dumbbell Bench Press
Dumbbell Calf Raise
Dumbbell Floor Press
Dumbbell Fly
Dumbbell Front Squat
Dumbbell Incline
308
URL - http://www.youtube.com/user/MetroflexPower?feature=mhum
Lateral T Raise
Leg Extension
Log Bent Over Row
Log Clean and Press
Low Cable Row
Lunges
Lying Leg Curl
Lying Rear Delt Raise
Machine Curl
Machine Press
Mixed Grip Pull Up
Neck Bridge
Neck Machine
Negative Chin-Up
Olympic Clean
Olympic Squat
One Arm Cable Pushdown
One Arm Dumbbell Incline
One Arm Eccentric Barbell Curl
One Arm Military Dumbbell Press
One Arm Row
One Leg Deadlift
One Leg Squat
One Motion Clean And Press
One-Leg Leg Curl
Overhead Dumbbell Extension
Palms Facing Pulldown
Pause Squat
Plate Raise
Plate Twist
Plyo Pushup
Power Good Morning
Preacher Curls
Pullover to Press
Pullovers
Pullups 21
Push Press
Rack Pull
Reverse Barbell Curl
Reverse Lunge
Reverse Pushup
Reverse Shrug
Reverse Wrist Curls
Romanian Deadlift
Scott Curls
Seated Dumbbell Clean and Jerk
Seated Dumbbell Miltary Press
Seated Hammer Curl
Seated Military Press
Seated Military Top of Head
Shoulder Box
Shrug
Side Bends
Side Isometric Abs
Single Leg Leg Press
Sled Drag
Sledgehammer
Split Squat
Spread Eagle Situps
Squat Walkout
Standing Alternate Cable Curl
Standing Cable Crunch
Stiff Arm Pulldown
Stiff Leg Deadlift
Stone Twists
Straight Bar Nose Crusher
Strict Press
Strict Tricep Pushdown
Suitcase Deadlift
T-Bar Row (Old School)
Tire Flip
Trap Bar Shrug
Tricep Kickback
Tricep Pushdown Rope Spread
Upright Bar Dip
Upright Row
Walking Lunge
Weighted Dips
Weighted Incline Sit Up
Weighted Swiss Ball Crunches
Wide Grip Bench
Wide Grip Lat Pulldown
Wide Grip Pull-Up
Wrist Curls
Wrist Roll
Yates Rows
Zercher Squat
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Photo Acknowledgements

All photos of Josh Bryant (Pages 2, 50, 55, 154, 155, 209, 237, 241, &
285) are courtesy of Dan Bryant and Josh Bryant.

All photos of Brian Dobson and Metroflex Gym (Pages 4, 75, 269, 273, &
287) are courtesy of Brian Dobson.

All photos of Ben Graves (Pages 129 & 197) are courtesy of Ben Graves.

Photo of Ed Coan (Page 31) is courtesy of Ed Coan and Dan Bryant.

Photo of Mike Ruggiera (Page 36) is courtesy of Mike Ruggiera.

Photo of Perry Roscyzk (Page 124) is courtesy of Perry Roscyzk.

Photo of Greg Allen (Page 129) is courtesy of Greg Allen.

Photo of Noah Bryant (Page 158) is courtesy of Noah Bryant and Dan
Bryant.

All photos of Ronnie Coleman (Pages 269, 275, 278, 287, & 291) are
courtesy of Ronnie Coleman and Brian Dobson.

Photo of Billy Butel (Page 271) is courtesy of Billy Butel.

Photo of Tim Caldwell (Page 279) is courtesy of Tim Caldwell and John
Combs.
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