Basicspdf Exclusive !!link!! — Metroflex Gym Powerbuilding
4 sets x 12-15 reps (Rest 60 seconds) Barbell Bicep Curls: 3 sets x 10-12 reps (Rest 60 seconds) Day 2: Lower Body (Squat Focus) Barbell Back Squat: 4 sets x 3-5 reps (Rest 3-4 minutes) Romanian Deadlifts: 3 sets x 8-10 reps (Rest 2 minutes) Leg Press (Heavy): 3 sets x 10-12 reps (Rest 90 seconds) Lying Leg Curls: 3 sets x 12-15 reps (Rest 60 seconds) Standing Calf Raises: 4 sets x 15 reps (Rest 60 seconds) Day 3: Rest & Recovery Day 4: Upper Body (Overhead Press & Back Focus)
: Target 1.6 to 2.2 grams of protein per kilogram of body weight daily.
4 sets x 3-5 reps (Rest 3 minutes)
The PDF had only six exercises per day. No fluff. No cable crossovers with a rope attachment. Example from metroflex gym powerbuilding basicspdf exclusive
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
To ensure long-term success and avoid plateaus, follow a structured progression scheme. Start week one using roughly 80% of your max for the prescribed rep ranges. Add 5 pounds to the barbell each week on your compound lifts as long as your form remains perfect.
The Metroflex Gym Powerbuilding Basics routine is the ultimate blueprint for lifters who refuse to choose between raw strength and massive hypertrophy. Made famous by legendary training grounds like Metroflex Arlington—the birthplace of Ronnie Coleman and Branch Warren’s freakish physiques—this training style fuses heavy compound movements with high-volume bodybuilding isolation work. 4 sets x 12-15 reps (Rest 60 seconds)
Q: How do I get started with Metroflex Gym's Basicspdf Exclusive program? A: To get started, download the program, create a workout schedule, find a gym, and track your progress.
The Metroflex methodology rejects fancy machines and over-complicated science. Instead, it relies on heavy iron, high intensity, and progressive overload. To train the Metroflex way, you must embrace three core rules:
If you want to tailor this framework to your personal setup, let me know: No cable crossovers with a rope attachment
In a worn-down corner of Long Beach, California, there was a gym that didn't have polished floors or juice bars. It had chalk dust in the air, torn leather benches, and a smell of hard work. This was —the breeding ground for monsters.
"Bench, Squat, Deadlift, and Weighted Chin. Do them twice a week. One day heavy (3-5 reps), one day volume (8-12 reps). That's your power half. Then add ONE 'builder' movement per body part."
The 300+ page guide provides a roadmap for both novice and advanced lifters.