Bruce Randall Training Routine

Bruce E. Randall (August 17, 1931 ā€“ August 23, 2010) was a Marine and American professional bodybuilder who competed in the late 1950s.

During the time at the United States Marine Corps he was determined to do something with his spare time. 

Just a short walk from the Marine Barracks was one of the finest weight training rooms in the Navy. Bruce believed that he was extremely fortunate to have been training in the Norfolk Naval Air Station Weight Room. As he began training he weighed 203lb.

 Training Methods

Bruce’s training methods consisted mainly of arm work. He did 6 different types of exercises consisting of the following: 

-2-arm military curl with barbell 3 sets 6-8 reps 110lb
-Concentration curl with dumbell 3 sets 6-8 reps 50lb
-2 arm French curl with barbell 3 sets 6-8 reps 70lb
-Bent over triceps extension with dumbell 3 sets 6-8 reps 35lb
-Curl on incline with dumbells 3 sets 6-8 reps 40lb
-Arm Isolation curl with 45 lb dumbell 3 sets 6-8 reps 45lb
(done with one arm hanging over a horse and completely isolated from the rest of the body)

Note: Above poundages were his starting weights. He naturally increased with his training. He started with a weight he could handle for 3 sets of 6 reps. Then he would add 10 pounds and drop back down to 6 reps.

He used this system in almost all of his routines. With this routine his weight increased from 203lb to 225 pounds in six weeks. His arms had increased an inch and a half to 17 3/4 inches.

He altered his routine and did the following routine
Dumbell bench presses 120lb 5-8 reps 3 sets
Decline dumbell presses 120lb 5-8 reps 3 sets
Incline barbell presses 250lb 5-8 reps 3 sets
Good morning exercises 295lb 3-5 reps 3 sets

He worked until he could get the high amount of reps and then would add weight and reduce to 5 reps again. He took plenty of rest between sets so as to be able to give  the next one.

Bruce Randall and the Squat

He asked a friend when he began training to suggest an exercise that would help to build great strength. His reply: squats.

At the start he was able to squat 190lb and he weighed 203lb.
His legs were weak due to injuries. Three years prior to his weight training he broke his legs in 7 places, 5 in the ankle, 1 in the calf and one in the thigh.

At the end he squatted 680 pounds at a bodyweight of 355 pounds.

On January 1, 1954, one year after starting his his training routine consisted of the following movements:

Incline clean and presses 3-5 reps 3 sets 355lb
1/4 squats with weight at chest 6-8 reps 3 sets 1010lb
Dumbell Bench presses 3-5 reps 3 sets 205 lb
Dumbell Decline presses 3-5 reps 3 ses 195lb
Good Morning Exercise 3-5 reps 3 sets 565lb

Bruce continued training and weighed 401lb. The following routine used Bruce to reduce his bodyweight to 203lb.


-Sit Ups 5 sets 50 reps
-Leg Raises on chinning bar 5 sets 20 reps
-Squats without weight 4 sets 20 reps
-Leg Curls 3 sets 25 reps 75lb
-Leg Extensions 3 sets 25 reps 100 lb
-Bench Presses 4 sets 20 reps 135lb
-Lateral raise on bench (25 pound dumbells) 4 sets 15 reps 25lb
-Chins 3 sets 15 reps
-Dips 5 sets 25 reps 
-Curls 5 sets 15 reps 100lb
-Rowing motion 5 sets 12 reps 135lb
-Upright rowing 3 sets 10 reps 90lb
-Seated dumbell presses 3 sets 10 reps 75lb
-Incline presses 4 sets 15 reps 160lb
-Sit ups 4 sets 50 reps
-Leg raises 4 sets 25 reps
-Leg raises on bar

He spent a good deal of time in the gym during this transformation and once trained to 27 hours in two days and 81 hours in one week. He took very few days off and once trained 27 consecutive days


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