Here is a workout from 1959 Mr. Universe champion, Bruce Randall.
Randall liked to work mostly upper body with squats or deadlift being his only lower body exercise. He would change his routines frequently and went through different stages as a powerlifter, Olympic lifter and bodybuilder.
As a matter of fact, Randall went from 415 pounds (as a powerlifter and Olympic lifter) all the way down to 223 pounds as a bodybuilder!
Bruce finished second in the 1958 Mr. Universe and was bound and 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 in the deadlift, 680 in the squat, 375 in the overhead press and 482 in the bench press.
Below is a typical workout that Randall followed on his way to the 1959 Mr. Universe crown.
Mr. Universe Workout
Overhead Press 3 x 4-6
Bench Press 3 x 4-6
Incline Bench Press 3 x 4-6
Curls 3 x 4-6
Chins 3 x 4-6
Leg Raises 1 x 20-50
Squats or Deadlifts 3 x 6-8
Notes: Randall trained 3-4 days per week and would alternate squats and deadlifts. He eat three meals a day with one or two homemade protein drinks. As always, train hard and with maximum effort. If 3-4 days is too much, lower it to 2 days. Train hard and heavy.
Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first. End of disclaimer.