Hard work on basic exercises.

The routine was created by Professor Bradley J. Steiner, a recognized expert in the past in strength training and martial arts. Professor Steiner has dozens of publications in peer-reviewed journals from the 60s of the last century to the present day, as well as several books related to strength training, bodybuilding, martial arts and powerlifting.

Most natural bodybuilders from the past such as Reg Park, John Grimek, Steve Stanko and others trained with similar routines.

The program is composed of heavy basic exercises such as:

• The Squat - Regular, parallel, breathing style, or front style
• The Press - Seated or standing, barbell or heavy dumbbells
• Rowing - Bent over, barbell or dumbbells, one or two arm
• Power cleans and High pulls
• Bench pressing - barbell or heavy dumbbells, Incline or flat bench style
• Stiff-legged dead lifting and heavy barbell good mornings

The workout routine:

This is a sample program by Bradley J. Steiner:

1. Warm up: Swing - 1 x 20
2. Warm-up - 1 x 20
3. Squat - 5 x 5
4. Bench press - 5 x 5
5. Stiff-leg dead lift - 5 x 5
6. Bent-over rowing - 5 x 5
7. Press behind neck - 5 x 5
8. Leg raises 1 x 25

Features

You must warm up,pick an exercise that will warm up your whole body like the snatch, Russian Kettlebell  Swings etc.
The system of basic exercises is "5 x 5". In this case this means that you have two sets of warm-up and then three sets of your actual working weight.
The first two sets should be with lighter weight, the first is to warm-up and the second is to "adapt".
Your goal is to run 3 consecutive sets with the same weight that allows you 5 reps with strict form.
Core exercises are required at the end of each workout, exercises like leg raises, crunches etc.

Recommendations

This is just an example of the routine you can choose different variations of the basic exercises depending on your goals. The main goal is to keep the numbers and the sequence of exercises.
This program is executed three times per week or every other day.
The key to building muscle gains is concentrating on basic compound exercises.

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