Here’s a workout from 1959 Mr. Universe champion Bruce Randall.

Randall liked to work primarily his upper body, with squats or deadlifts being his only lower body exercise. He changed his routines frequently and went through different phases 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 the next year. Of course he did and the rest is history.

Some of Randall’s best lifts were 770 pounds deadlift, 680 squat, 375 military press, and 482 bench press.

Below is a typical workout Randall went through 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 Deadlift 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, go down 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.