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This program combines the best of powerlifting and bodybuilding, focusing on compound lifts, explosiveness, and hypertrophy. It is designed for experienced lifters aiming to maximize strength and muscle size. Reps are capped at five per set, with squats and bench presses ending at a heavy set of 1–2 reps based on recovery. Below is a detailed weekly plan, warm-up guidelines, cardio recommendations, and advice on massage for optimal recovery.

Program Goals

• Primary: Burn 15 kg of body fat.
• Secondary: Preserve muscle mass, improve functional strength, and enhance endurance.
• Focus: Combine strength training, functional exercises, aerobic conditioning, and optimized recovery.

Target Audience: Men aged 50+ with a body weight of 110+ kg and a long history of gym training.

This program combines the training methods of Roman gladiators with the essential movements of modern bench press routines. Designed around four consecutive training days, it is supplemented with key nutrients, such as a daily intake of 1000 mg of Vitamin C, to maximize both performance and recovery.