Introduction

The following program is designed to be powerbuilding focused and for natural lifters. It is my current routine, and utilizes proven methods from both modern and old school bodybuilding. It focuses on compound lifts and intensity. It is designed to build both strength and hypertrophy. I would not recommend it for novice lifters.

Research shows that strength gains are optimized in the 4-6 rep range (Schoenfeld, 2010), while hypertrophy thrives in the 8-15 rep range with controlled tempo and time under tension (TUT). This routine utilizes high intensity techniques, shorter rest periods, and focuses upon form over weight.

Routine

Progression: Gradually add weight while maintaining deep, controlled reps.

Monday – Upper Body Power & Strength

Flat Barbell Bench Press: 3 x 3-5

Incline Dumbbell Press (Upper chest focus): 3 x 8-12

Shoulder Press or Lateral Raises: 3 x 6-8

Weighted Chin-ups: 3 x 3-5, 1 x AMRAP at Bodyweight

Barbell Row: 3-4 x 6-8

Barbell Shrugs: 3-4 x 6-8

Barbell Curls: 3 x 6-8

Overhead Triceps Extensions: 3 x 6-8

Face Pulls:  3 x 15-20 (Critical for shoulder health and posture)

Tuesday – Lower Body Power & Strength

Deadlift, or Low Bar Box or Bench Squat: 3 x 3-5 

Zercher Squats: 3 x 8-12

Good Mornings:  3 x 8-12

Leg Press or Hack Squat: 3×8-12  (Quad-focused volume work)

Lying or Seated Hamstring Curls: 4 x 12-15

Standing Calf Raise:  4 x 12-15

Hanging Leg Raises:  3 x 15-20 

Wednesday – Rest

Thursday – Chest & Back Hypertrophy

Incline Barbell Bench Press:  4×8-12

Flat Bench Dumbbell Press: 3×10-12

Cable Chest Flyes – 4×12-15

Pull-Ups (Weighted with a wide grip): 4×8-12

T-Bar Row: 3×10-12

Lat Pulldown (Wide or Close Grip): 4×12-15  (Back hypertrophy focus)

Seated Cable Rows: 3×12-15

Bent Over Lateral Raises: 3×15-20

Shorter rest periods (30-45s) for hypertrophy.

Friday – Shoulders & Arms Hypertrophy

Seated Barbell Shoulder Press: 4 x 8-12

Lateral Raises: 3 x 12-15

Reverse Cable Flyes: 3 x 12-15

Barbell Curl + Preacher Curl: 3 x 10-12

Skull Crushers or Overhead Tricep Extensions: 3 x 10-12

Dumbbell Hammer Curls: 3 x 12-15

Rope Triceps Pushdowns: 3 x 12-15

Reverse Cable Curls: 3 x 15-20

Dumbbell Shrugs: 4 x 8-12

Incorporate drop sets and supersets for additional volume.

Saturday – Leg Hypertrophy

Hack Squat or Zercher Squat: 4 x 8-12

Leg Press: 3 x 12-15

Seated or Lying Hamstring Curls: 3 x 12-15

Leg Extensions: 3 x 12-15

Standing Calf Raises: 4 x 12-15

Seated Calf Raises: 4 x 12-15

Hanging Leg Raises + Cable Crunches: 3 x 15-20

Sunday – Rest

Final Thoughts

This training program is built on scientific principles and classic bodybuilding wisdom. If you follow this plan with precision, strength and hypertrophy gains are inevitable.