: Eat 1 gram of protein per pound of body weight daily.
The exclusive PDF dedicates an entire page to back training. Why? Because Metroflex knows a big back supports a big bench and deadlift. The protocol is simple: metroflex gym powerbuilding basicspdf exclusive
This four-day upper/lower split is designed to maximize recovery while forcing both strength adaptations and muscle growth. Day 1: Heavy Lower Body (Squat Focus) : 5 sets x 5 repetitions (Heavy) Romanian Deadlifts : 3 sets x 8 repetitions Leg Press : 4 sets x 12 repetitions (Last set is a drop set) Walking Lunges : 3 sets x 15 steps per leg Standing Calf Raises : 4 sets x 20 repetitions Day 2: Heavy Upper Body (Bench Focus) Barbell Bench Press : 5 sets x 5 repetitions (Heavy) Incline Dumbbell Press : 3 sets x 8–10 repetitions Barbell Rows : 4 sets x 8 repetitions Seated Dumbbell Shoulder Press : 3 sets x 10 repetitions Weighted Pull-Ups : 3 sets x maximum repetitions Day 3: Active Recovery / Rest Day 4: Hypertrophy Lower Body (Deadlift Focus) : Eat 1 gram of protein per pound of body weight daily
Every successful powerbuilding routine is anchored by four foundational compound movements. These exercises stimulate the central nervous system and trigger systemic muscle growth. Because Metroflex knows a big back supports a
You cannot out-train a bad diet, and at Metroflex, the calories must be high to support heavy lifting.