King Joes Barbell Club

 To get big you must get strong. To get strong you need very few lifts. Absolutely, positively no isolation exercises.

Basic, compound, multi-joint movements are what's needed. The old-timers knew this and got big and strong by following this regimen.  Reg Park and John Grimek knew this. They were big, strong and healthy .

If you use the power lifts or the Olympic lifts you can't go wrong .

Train hard and heavy and smart.

Squats
Overhead Press
Deadlifts

Most of the old-timers, the ones who built muscle and power the right way, drug free, never performed the bench press. Hell there wasn't even any benches to perform the press on!

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard.

Squats/Deadlifts (alternate each workout)
Bench Press
Overhead Press
Rows
Curls

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples - anything you want, so long as you're consistent and work hard.

You gain mass by working hard on the big compound exercises - back, legs, thighs. This is really all you need. The old-timers gained muscle and power by working these areas hard and they did it without drugs or protein powders.

The workouts should be performed 2-3 days per week, no more than that. Anymore and it leads to overtraining and no gains at all. Don't be fooled by idiots - more are not what you need. Two to three lifting days plus some cardio on off days is all you'll ever need.

 Workout One:
Bench Press
Overhead Press
Rows
Pulldowns or Chins

Workout Two:
Squats
Deadlifts
Abs