MetroFlex recommends a 4-day split for most trainees, designed to maximize gains:
This is the crown jewel of the Metroflex Gym Powerbuilding Basics PDF Exclusive. It is a periodized program split into three 4-week microcycles.
Microcycle 1: Anatomy Adaptation (Weeks 1-4)
Microcycle 2: Strength Ascension (Weeks 5-8) metroflex gym powerbuilding basicspdf exclusive
Microcycle 3: Hypertrophy Shock (Weeks 9-12)
Don't just lift. Lift with intent.
In the Metroflex Powerbuilding guide, we modify the classic power lifts to target muscle bellies harder than a standard powerlifting setup allows. MetroFlex recommends a 4-day split for most trainees,
1. The Texas Method Squat (Size Focus)
2. The Deficit Deadlift (Power Focus)
3. The Close-Grip Bench Press (Hybrid Focus) Microcycle 2: Strength Ascension (Weeks 5-8)
The core of the PDF is a unique rep scheme:
You cycle these weekly, never deloading (the Metroflex philosophy suggests deloads are for the weak—though the PDF adds a small footnote about "listening to your joints").