Here’s a workout from the 1959 Mr. Universe champion, Bruce Randall.
Randall liked to work mostly his upper body, with squats or deadlifts being his only lower body exercise. He changed his routines frequently and went through different stages as a powerlifter, Olympic lifter and bodybuilder.
In fact, Randall went from 415 pounds (as a powerlifter and Olympic lifter) to 223 pounds as a bodybuilder!
Bruce finished second in the 1958 Mr. Universe and was determined to come back stronger next year. Of course he did and the rest is history.
Some of Randall’s best lifts were 770 pounds on the deadlift, 680 on the squat, 375 on the overhead press, and 482 on the bench press.
Below is a typical workout Randall followed on his way to the 1959 Mr. Universe crown.
Mr. Universe Training
Overhead Press 3×4-6
Bench press 3×4-6
Incline Bench Press 3 x 4-6
Curls 3×4-6
Chins 3 x 4-6
Leg raises 1 x 20-50
Squats or Deadlifts 3×6-8
Notes: Randall trained 3-4 days a week and alternated between squats and deadlifts. He eats three meals a day with one or two homemade protein drinks. As always, he trains hard and with maximum effort. If 3-4 days is too much, lower it to 2 days. Hard and heavy train.
Understand that to be successful in any weight training program, hard work is a must! Half-hearted effort does nothing for you. If you are new to weight training or severely out of shape, consult a doctor first. End of disclaimer.