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Paul Anderson Power Program

April 13, 2010

Paul Anderson was the strongest man who ever lived who’s name wasn’t Samson.

Anderson made some incredible lifts, all drug free, during his prime that still have people talking about them in awe.

Some of his amazing lifts are recorded below.

Clean and Press – 407 pounds
One-Arm Over Head Press – 300 pounds
Squat (raw)- 1,202 pounds
Bench Press (raw) – 627 pounds
Deadlift – 780 pounds (raw), 820 pounds (with hooks)
Backlift – 6,270 pounds

To say he was incredible is an understatement. This guy did these amazing lifts without squat or bench suits, performance enhancers, or any of the other crap going around today.

Anderson was bull strong.

I have for you today a power routine Anderson liked to use quite a bit. This was one of his main routines during his lifting career.

A word of warning though.

The training below is exactly the way he performed it. For 99 percent of all lifters out there, this is extreme overtraining. He would lift six days a week with three of those days devoted to the squat and bench press only.

I’m going to post his entire routine and then add a modified version to try.

As you would expect, Anderson used very heavy weights and was always trying to add weight to the bar. You should do the same.

If you feel brave and want to try Anderson’s exact routine, all I can say is good luck. If you feel that’s way too much exercise, do the modified version instead.

Paul Anderson Power Program

Monday, Wednesday & Friday
Overhead Press 2 x 3
Dumbbell Press 7 x 3
Snatch 5 x 1
Cleans 5 x 1
Deadlift 2 x 3
High Pulls 4 x 3

Tuesday, Thursday & Saturday
Squats 3 x 2
Bench Press 3 x 2

Modified Paul Anderson Power Program

Monday & Friday
Overhead Press
Dumbbell Press
Pulldowns (Chin grip)
Deadlift

Wednesday
Bench Press
Squats

Notes: I recommend eliminating the snatch, cleans, and high pulls. The Olympic movements take lots of practice and perfect technique. If you want to include them, perform with an empty bar to start.  As far as set and reps, do what you like. Always tailor to the set/rep scheme that works for you. It could 5 x 5, 3 x 10, or what Anderson did. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

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Written by Brian Carson · Filed Under Old-School Workouts 

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