GROK Custom Powerbuilding

Program Description

This is the Prompt I used to get this routine using Grok Heavy: I am a 47 year old male I am 5'11 260lbs and have a muscular physique. My body fat is around 19% and muscle weight is around 205lbs. I am taking 600mg of Sustanon a week and 400mg of Deca a week. Help me find a workout that will maximize strength and size. I have no constraints on time The five-day powerbuilding split below is an effective program for maximizing both strength and hypertrophy, blending heavy compound lifts on "power" days with higher-volume accessory work on "hypertrophy" days. It's structured over 8 weeks, with progression built in via increasing sets, weights, and reps over time. This allows for progressive overload while leveraging your enhanced recovery (given your current regimen). Run it for 8 weeks, then reassess—deload if needed by reducing volume/load by 20-30% for a week. Key Guidelines Warm-up: Start each session with 5-10 minutes of light cardio (e.g., rowing or cycling) and dynamic stretches. Do 1-3 warm-up sets per exercise, ramping up to your working weight. Rest Periods: 3-5 minutes on power days (focus on max effort); 60-90 seconds on hypertrophy days (keep the pump and tension high). Progression: Use reps in reserve (RIR)—leave 1-2 reps in the tank per set. Add weight when you hit the top of the rep range across all sets. If you stall, drop weight by 10% and build back up. Track everything in a log. Aim for controlled eccentrics (3-4 seconds lowering) on hypertrophy work. Nutrition/Recovery: Eat in a surplus (e.g., 500 calories above maintenance) with high protein (1.6-2.2g per kg bodyweight). Prioritize sleep and mobility work. Equipment: Assumes access to a full gym (barbells, dumbbells, machines, cables). Modifications: If an exercise aggravates something, swap (e.g., front squat for back squat if back issues). Start conservative on weights given your size—use 70-80% of 1RM for compounds initially.

Program Overview