HEAVY EARLY, MODERATE LATE IN A WORKOUT

Monday
A. Deadlift
B. One-Arm Row
C. Pulldown

Wednesday
A. Back Squat
B. Leg Press
C. Leg Extension

Friday
A. Incline Bench Press
B. Flat Dumbbell Press
C. Incline Dumbbell Flye

A Exercises: 5 sets x 4 reps (Month 1), 6 x 3 (Month 2), 7 x 2 (Month 3)
B Exercises: 5 sets x 10 reps
C Exercises: 3-4 sets x 10-12 reps

This routine is based off of Mike O’Hearn’s Power Bodybuilding system. When they say that you can’t judge a book by its cover, well that doesn’t apply for Mike O’Hearn. This guy looks the part and plays the part. The program above will give you results, but a word of warning: Don’t go full out on the A exercises – keep a bit in reserve. Start with 70% 1RM the first month, 80% 1RM the second month, and 90% 1RM the third month.

HEAVY EARLY, MODERATE LATE IN A DAY

Monday A.M.
A1. Back Squat
A2. Pull-Up

Monday P.M.
A1. Wide-Stance Back Squat
A2. Seated Reverse-Grip Cable Row

Wednesday A.M.
A1. High-Handle Hex-Bar Deadlift
A2. Close-Grip Bench Press

Wednesday P.M.
A1. Low-Handle Hex-Bar Deadlift
A2. Parallel-Bar Dip

Friday A.M.
A1. Front Squat
A2. Standing Military Press

Friday P.M.
A1. Heels-Elevated Barbell Hack Squat
A2. Incline Neutral-Grip Dumbbell Press

A.M. Workouts: 6-8 sets x 3 reps (5RM load)
P.M. Workouts: 4-5 sets x 8-10 reps (12RM load)

During the P.M. workouts, keep a bit in reserve initially and take the last set to failure using some of the options outlined here.

HEAVY EARLY, MODERATE LATE IN A WEEK

Monday
A. Bench Press
B. Floor Press
C. Deadlift
D. Rack Deadlift

1 set of 5 reps for a warm-up and 5 singles using 90% 1RM

Tuesday
A. Seated Press
B. Half Press
C. Full Squat
D. Half Squat

1 set of 5 reps for a warm-up and 5 singles using 90% 1RM

Thursday
A. Bench Press
B. Deadlift
C. Chin-Up

5 sets of 5-7 reps using maximum weight each set

Friday
A. Seated Press
B. Full Squat
C. Row

5 sets of 5-7 reps using maximum weight each set

This routine stems from The Development of Muscular Bulk & Power written by Anthony Ditillo. I’ve made one slight revision to the program, substituting a chin-up for an arm curl. Rest two minutes between sets and add weight whenever possible. Ditillo claimed that this was the best routine he came across for increasing bulk and power simultaneously.

HEAVY ONE SET, MODERATE THE NEXT SET

Monday
Sumo-Style Deadlift

Tuesday
Close-Grip Bench Press

Thursday
Back Squat

Friday
Neutral-Grip Chin-Up

This is a form of contrast training where you perform multiple waves of a main lift, alternating between a heavy set of 1-3 reps followed by a moderate set of 8-10 reps. Try to increase the weight slightly each wave. Here’s what a sample progression for the back squat would look like (1RM = 405 lb):

Wave 1
Set 1 – 2 reps x 365 lb with 90% 1RM
Set 2 – 8 reps x 285 lb with 70% 1RM

Wave 2
Set 3 – 2 reps x 370 lb
Set 4 – 8 reps x 290 lb

Wave 3
Set 5 – 2 reps x 375 lb
Set 6 – 8 reps x 295 lb

After 3-5 waves of the main lift is completed, you can add some biceps, triceps and forearm work at the end of the upper body days, and some hamstrings, calves and abdominal work at the end of the lower body days.

Combining heavy powerlifting sets with moderate bodybuilding sets can get you big and strong. I’ve given you four ways to do it. Pick your poison and get to it!