"Glad it worked. Now tear the paper up. You don't need the PDF anymore. The basics are in your bones. Keep adding weight. Keep eating. And never, ever use a Smith machine for squats. — Old Guy at Metroflex"
Keep rest periods short (60 to 90 seconds) to increase metabolic stress. 3. Progressive Overload
This four-day per week training split optimizes recovery while providing adequate frequency for both upper and lower body development. Day 1: Heavy Squat and Quad Hypertrophy 5 sets x 3-5 reps (Power) Hack Squat or Leg Press: 4 sets x 8-12 reps (Hypertrophy) metroflex gym powerbuilding basicspdf exclusive
Provides the energy needed for cellular repair and strength adaptations. Macronutrient Guidelines
The focus shifts to heavier loads and lower rep ranges (1-5 reps). Intensity percentages (e.g., 85% to 90% of your 1-rep max) are strictly monitored. "Glad it worked
: You must consistently add weight to the bar over time.
: Consume a slight caloric surplus to fuel strength gains and repair tissue. The basics are in your bones
3 sets x 15 reps (Drop set on the final set) Day 2: Heavy Bench and Chest/Tricep Hypertrophy Bench Press: 5 sets x 5 reps Incline Dumbbell Press: 3 sets x 8–10 reps Weighted Dips: 3 sets x 6–8 reps Cable Flyes: 3 sets x 12–15 reps Overhead Tricep Extensions: 4 sets x 10–12 reps Day 3: Active Recovery / Rest Day 4: Heavy Deadlift and Back/Bicep Hypertrophy Conventional or Sumo Deadlift: 4 sets x 3 reps Barbell Rows: 4 sets x 6–8 reps Lat Pulldowns: 3 sets x 10–12 reps Chest-Supported Rows: 3 sets x 12 reps Barbell Bicep Curls: 4 sets x 8–10 reps Day 5: Overhead Press and Shoulder/Abs Focus Overhead Barbell Press: 5 sets x 5 reps Seated Dumbbell Lateral Raises: 4 sets x 12–15 reps Rear Delt Flyes: 4 sets x 15 reps Heavy Dumbbell Shrugs: 3 sets x 10 reps Hanging Leg Raises: 4 sets x maximum reps Periodization and Progression