Roger Estep
Powerlifting/Bodybuilding Routine
by
Vince Gironda (1990)
As always, much will depend upon your genetic potential and body type, but you can successfully combine bodybuilding and powerlifting. Franco Columbu is the most obvious example. In the powerlifting world men like Doug Young, Dave Shaw, Jim Cash and Roger Estep have very balanced muscular builds despite being powerlifters. But you will have to do more than just a few curls and some ab work along with the three powerlifts to get big and strong.
Follow a more traditional bodybuilding routine but stress the power lifts and do less reps and more weight in your exercises. For example, a four day routine done this way:
Day 1 and 3 (Monday/Thursday)
Legs/Back/Abs
Legs -
Squat - 1 x 10, 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2.
Leg Press - 4 x 8.
Leg Curl - 4 x 6-10.
Calf Raise - 4 x 10-15.
Back -
Deadlift - 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2.
Bent Row - 1 x 10, 1 x 10, 1 x 8, 1 x 6, 1 x 5, 1 x 4.
Weighted Situp - 3 x 15-20.
Day 2 and 4 (Tuesday/Friday)
Chest/Delts/Arms
Chest -
Bench Press - 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 1, 3 x 8-10.
Low Incline Flyes - 4 x 8-10.
Delts -
Press Behind Neck - 4 x 6-8.
Laterals - 4 x 6-8.
Close Grip Triceps Bench Press - 4 x 6-8.
Decline EZ Triceps Extension - 4 x 8-10.
Biceps/Forearms
Barbell Curl - 4 x 6-8.
Reverse Curl - 4 x 6-8.
Wrist Curl - 4 x 15.
This is an example of a combination powerlifting/bodybuilding routine, and appropriate substitutions can be made depending on the individual.
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