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Bill Pearl Power Routine

Bill Pearl is a former leading competitive American bodybuilder during the 1950s and ’60s. He won many titles and awards, including winning the Mr. Universe contest five times, and became a trainer and author on the subjects of bodybuilding and nutrition.

He also was a personal trainer and coach to many of the top bodybuilders in the 80s.

This is a bulk and power routine used frequently by Pearl throughout his career.

Bill Pearl Power Routine

Sit Ups 1 x F
Leg Raises 1 x F
Bench Press 5 x 5
Overhead Press 5 x 5
Bent Over Rows 5 x 6
Curls 4 x 6
French Press 4 x 6
Squats 4 x 5

Notes: Workout three times per week. Use 75-90% of your 1RM for the lifts. Do 1-2 warm-up sets before starting each exercises. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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A Quick and Easy Beginners Program

In this video, we’ll look at a very effective, muscle-building program for beginners.

It’s quick and easy, but that doesn’t mean it’s easy to do. It just means you can get a solid workout without tons of time in the gym, performing dozens of exercises.

The program is quick and dirty to implement, but gets very good results. As you’ll soon see if you’re a beginner and decide to follow this routine.

The video is just over eight minutes so it won’t take that long to go through it.

Please remember, if you decide to do this routine, follow it to the letter.

Why?

Because it works. Don’t get caught up in the bodybuilding, muscle mag junk. Follow a sensible beginners program that emphasizes the big, multi-joint, compound movements like this program does.

I hope you enjoy the video.

The Power Program

This a program that will build bulk and power all over your body, with a particular emphasis on the legs and back.

The routine is for the intermediate to advanced lifter. Beginners please do not attempt this until you have some seasoning under your belt.

Why?

Because this program is tough. You’ll be training to failure on some of the lifts, doing compound, multi-joint movements. This is a four-day per week routine. It’s definitely not for the squeamish.

Two days a week will be devoted to legs and back and the other two to your upper body. Warmup with a set or two with each exercise before going to your work sets. Be sure to perform your repetitions slowly and correctly for best results and rest two minutes between each set.

Follow this program to the letter and watch your gains explode.

The Power Program

Monday
Squat 3 x F
Deadlift 2 x F
Bent Over Rows 3 x F

Tuesday & Friday
Bench Press 5 x 5
Overhead Press 5 x 5
Curls 5 x 5

Thursday
Front Squats 5 x 3
Romanian Deadlifts 5 x 3
Shrugs 3 x F

Notes: Use 75-90% of your 1-rep max for all lifts. Hard and heavy is the way to go. If this is too much work for some, cut out the Tuesday and Thursday workout and lift two days per week. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

More One Major Lift Per Day Stuff

As you all know, I’ve been shifting my routine over to the one major lift per day and I wanted to share my results so far.

My appeal to the one major lift per day training is you can focus on that lift with maximum intensity, focus and concentration. All big benefits to say the least.

On normal lifting routines, you don’t have that same kind of intensity because by the time you get to the last exercise in your workout, your tired, intensity diminishes, and the truth is, you just want to get it over with and get the hell out of the gym.

Not so with the one major lift per day protocol.

You remain fresh because you have one major lift, plus one or two assistance exercises to worry about. It takes about 20 minutes to finish a workout. In and out of the gym in no time. I love it.

You work harder while your focus and energy levels remain at peak state.

If you haven’t tried it yet, you should seriously consider it. I have already seen results in just two weeks of going to the one major lift per day routine, especially in my shoulders.

My overhead press day has been off the charts. Shoulders are my weakest body part and I’ve improved in size and strength already. This type of training has exceeded my expectations and I know it will work for you too.

If you’re ready to give this type of training a try, I’ve posted a routine to follow below.

You will work on the  four major lifts in this program: squats, deadlifts, overhead press, and bench press.

You have the choice of going on a three days per week or four days per week training schedule. I personally enjoy the three days per week regimen, but do what works best for you.

There are no set or rep schemes to follow. Pick your own. I like to train to failure, you may not. Go with what you like. It could be 5 x 5 , 3 x 10, 5 x 1, or 10 x 5. Tailor it to what works for you.

More One Major Lift Per Day-3 days a week

Monday
Overhead Press
Pulldowns
Bent Over Rows

Wednesday
Bench Press
Deadlifts

Friday
Squats
Leg Raises

More One Major Lift Per Day-4 days a week

Monday
Overhead Press
Pulldowns

Tuesday
Deadlifts
Shrugs

Thursday
Bench Press
Bent Over Rows

Friday
Squats
Leg Raises

Notes: On the three day per week training, you will perform two major lifts – the deadlift and bench press on the same day. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Try this program out and see what one major lift a day training can do for you.

Reg Park’s Early Workout

Reg Park was a Mr. Universe champion and one of the great bodybuilders of all time. He was the inspiration for Arnold Schwarzenegger to pursue bodybuilding and also opened a series of successful gyms throughout Europe.

In addition, Park went on to fame playing Hercules in the sixties, replacing Steve Reeves in the role.

This workout focuses on Park’s early years of training, which became the building blocks for his future championship career. As you probably figured out, the program contains compound, multi-joint exercises with few isolation movements in the mix.

This routine is good for anyone looking to get big and strong, and is especially good for the beginner.

Reg Park Early Workout

Overhead Press 3 x 10-8-6
Bench Press 3 x 10-8-6
Barbell Curls 3 x 10-8-6
Pullovers 3 x 10-8-6
Squats 3 x 10-8-6

Notes: Perform this workout 2-3 times per week. If you go for three, eliminate the squat for one workout. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Remember this: if this routine worked for Reg Park, it’ll work for you.

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