GROK Custom Powerbuilding

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Bent Over Row (Barbell)

Pull-Up (Assisted)

Military Press (Barbell)

Decline Bench Press (Dumbbell)

Alternating Dumbbell Curl

Skull Crusher (Barbell)

Upper Body Power

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Hack Squat

Leg Curl

Standing Calf Raise

Barbell Ab Wheel

Lower Body Power

Decline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Chest/Shoulders/Triceps Hypert

Front Squat (Barbell)

Stiff Leg Deadlift (Dumbbell)

Good Morning

Leg Extension

Seated Calf Raise

Hanging Leg Raise

Lower Body Hypertrophy

Bent Over Row (Dumbbell)

Seated Row (Cable)

Lat Pulldown (Close Grip)

Shrug (Barbell)

Face Pull

Bicep Curl (EZ Bar)

Hammer Curl (Cable)

Back/Biceps Hypertrophy

Seated Shoulder Press (Dumbbell)

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