: 3 sets of 50 yards (the Metroflex signature). Leg Curls : 4 sets of 12 reps. Day 2: Bench Press and Chest/Triceps Flat Barbell Bench : 5 sets of 5 reps. Incline Dumbbell Press : 4 sets of 8–10 reps. Weighted Dips : 3 sets to failure. Skull Crushers : 4 sets of 10 reps. Day 3: Deadlift and Back/Biceps Conventional Deadlifts : 3 sets of 3 reps. Barbell Rows : 4 sets of 8 reps. Pull-ups : 3 sets to failure. Heavy Barbell Curls : 4 sets of 8 reps. Day 4: Overhead Press and Shoulders Standing Military Press : 5 sets of 5 reps. Side Lateral Raises : 4 sets of 15 reps. Rear Delt Flyes : 4 sets of 20 reps. Dumbbell Shrugs : 3 sets of 12 reps. Nutrition for Powerbuilding
Once the heavy strength work is finished, the workout transitions into bodybuilding territory. Accessory movements are performed with high intensity, often incorporating advanced training principles like rest-pause sets, drop sets, and training to absolute mechanical failure. This creates the deep muscular fatigue and metabolic stress required for maximum hypertrophy. 4. Controlled Aggression
Metroflex Gym Powerbuilding Basics, by Josh Bryant and Brian Dobson, provides a comprehensive guide to combining, "old school" bodybuilding and powerlifting techniques. The 300+ page resource includes over 50 routines and 170 exercises, aimed primarily at intermediate to advanced lifters looking for a versatile powerbuilding program. For more details, visit Amazon . metroflex gym powerbuilding basicspdf exclusive
: Strategies to increase your absolute maximum strength while maintaining high intensity. Strongman Integration
: Every working set demands total mental and physical focus. : 3 sets of 50 yards (the Metroflex signature)
After completing the deload week, recalculate your estimated one-rep maximum (1RM), add 5–10 pounds to your lifts, and begin the cycle again. Nutrition for Powerbuilding Success
Powerbuilding bridges the gap between pure powerlifting and high-volume bodybuilding. This article breaks down the exact training philosophy, core movements, and programming strategies found in the exclusive Metroflex methodology. The Metroflex Philosophy: Heavy Iron, No Excuses Incline Dumbbell Press : 4 sets of 8–10 reps
Aim for 8 hours of quality sleep per night. Drink at least one gallon of water daily to maintain cellular hydration, optimize strength output, and transport vital nutrients to healing muscle tissues.
The PDF doesn't just tell you to "eat big." It provides a metabolic calculator based on the training intensity. Inside, you'll find: