: Detailed programs for building a stronger deadlift, squat, and bench, as well as isolation work for neck, traps, and back.
Focus: Muscle Growth & Conditioning
The Ultimate Guide to Metroflex Gym Powerbuilding Basics Metroflex Gym is the ultimate mecca for hardcore training. Founded in Arlington, Texas, this legendary facility produced bodybuilding icons like Ronnie Coleman and powerlifting champions like Johnny Jackson. It is a place where raw strength meets extreme muscle hypertrophy. metroflex gym powerbuilding basicspdf exclusive
In the age of pristine, chrome-covered fitness centers, Metroflex stands as a monument to hard work. The "Powerbuilding" approach isn't new here—it's the default. It is the refusal to choose between being strong and looking strong. This feature breaks down the exclusive methodology used by Metroflex athletes to build dense, functional muscle that performs as well as it presents.
This 4-day upper/lower split maximizes recovery while ensuring each muscle group is stimulated with the right blend of intensity and volume. Day 1: Upper Body (Bench Press Focus) : Detailed programs for building a stronger deadlift,
Builds maximum upper-body thickness and pressing power. The Deadlift
To successfully execute a powerbuilding routine in the spirit of Metroflex, your programming must rest on four non-negotiable pillars. 1. Progressive Overload via Compound Lifts It is a place where raw strength meets
Day 4 – Heavy Deadlift & Posterior Chain Hypertrophy Saturday & Sunday: Rest / Active Recovery The Workout Routines Day 1: Heavy Bench Press & Upper Body Hypertrophy Rest Period Focus / Technique Barbell Bench Press 5, 5, 3, 3, 1 3–5 minutes Pyramiding weight up to a heavy top single. Incline Dumbbell Press Deep stretch at the bottom; explosive contraction. Barbell Pendlay Rows Strict form; pull with the elbows; explode off the floor. Lat Pulldowns 90 seconds Squeeze the shoulder blades tightly at the bottom. Dumbbell Lateral Raises 15, 12, 10, 8 60 seconds Drop set on the final set to maximize shoulder pump. Incline Dumbbell Curls 60 seconds Complete a full stretch of the biceps at the bottom. Tricep Overhead Extensions 60 seconds Keep elbows tucked in; focus on the long head. Day 2: Heavy Squat & Lower Body Hypertrophy Rest Period Focus / Technique Barbell Back Squat 5, 5, 5, 3, 3 3–5 minutes Focus on depth, tight core, and driving through heels. Romanian Deadlifts Hinge at hips; intense stretch on hamstrings. Leg Press 90 seconds Continuous tension; do not lock out knees at top. Leg Curls 60 seconds Squeeze hard for one second at peak contraction. Leg Extensions 60 seconds Perform a 2-second pause at the top of each rep. Standing Calf Raises 60 seconds Controlled descent; stretch fully at the bottom. Day 3: Heavy Overhead Press & Upper Body Volume Rest Period Focus / Technique Standing Overhead Press 6, 6, 4, 4 Keep glutes and core locked; press in straight line. Weighted Dips Lean slightly forward to target lower chest/triceps. Weighted Pull-Ups Controlled eccentric phase; drive chest to the bar. Seated Cable Rows 90 seconds Use a wide attachment; pull to the upper abdomen. Pec Deck Flyes 60 seconds Focus entirely on the mind-muscle connection. Barbell 21s (Bicep Curls) 90 seconds 7 partial lower, 7 partial upper, 7 full reps. Rope Tricep Pushdowns 60 seconds Flare the rope apart at the bottom of the movement. Day 4: Heavy Deadlift & Posterior Chain Hypertrophy Rest Period Focus / Technique Conventional Deadlift 5, 3, 3, 1, 1 3–5 minutes Reset completely after every rep; no touch-and-go. Hack Squats Focus on quad development; deep, controlled reps. Dumbbell Bulgarian Split Squats 8–10 (per leg) 90 seconds Targets glutes and corrects unilateral imbalances. Glute Ham Raises or Back Extensions 90 seconds Squeeze glutes and hamstrings at the top. Seated Calf Raises 60 seconds Heavy weight; hold the peak stretch for 2 seconds. Hanging Knee Raises To Failure 60 seconds Strict control; avoid swinging the body. Nutrition and Recovery for Elite Powerbuilding
Example – Bench day
This four-day training split maximizes recovery while allowing you to hit every muscle group with extreme intensity. Day 1: Upper Body Power (Chest & Biceps) : 5 sets x 5 reps (Heavy) Incline Dumbbell Press : 4 sets x 8 reps Weighted Dips : 3 sets x 10 reps Barbell Cheat Curls : 4 sets x 8 reps Hammer Curls : 3 sets x 12 reps Day 2: Lower Body Power (Squat Focus) Barbell Back Squat : 5 sets x 5 reps (Heavy) Romanian Deadlifts : 4 sets x 8 reps Leg Press : 3 sets x 15 reps Standing Calf Raises : 4 sets x 20 reps Day 3: Active Recovery or Rest Focus on mobility, light walking, and optimal nutrition. Day 4: Upper Body Power (Back & Triceps) Barbell Deadlift : 5 sets x 3 reps (Heavy) Barbell Rows : 4 sets x 8 reps Lat Pulldowns : 3 sets x 12 reps Close-Grip Bench Press : 4 sets x 8 reps Overhead Tricep Extensions : 3 sets x 12 reps Day 5: Lower Body & Shoulders (Hypertrophy Focus) Overhead Barbell Press : 5 sets x 5 reps Dumbbell Lateral Raises : 4 sets x 12 reps Barbell Front Squats : 3 sets x 8 reps Leg Curls : 4 sets x 12 reps Nutrition and Recovery for Powerbuilding
