"Bench, Squat, Deadlift, and Weighted Chin. Do them twice a week. One day heavy (3-5 reps), one day volume (8-12 reps). That's your power half. Then add ONE 'builder' movement per body part."
The primary resource you are looking for is the book Metroflex Powerbuilding Basics metroflex gym powerbuilding basicspdf exclusive
While detailed routines are found in the official by Josh Bryant and Brian Dobson , a typical 5-day split often looks like this: Primary Goal 1 Upper Body Heavy Bench Press & Rows (Low reps) 2 Lower Body Heavy Squats & Deadlifts (Low reps) 3 Recovery and Nutrition 4 Chest/Shoulders/Triceps Hypertrophy (Higher reps, 8–12+) 5 Lower Body Hypertrophy & Quads/Hams isolation 6 Back/Biceps Hypertrophy & Detail work 7 Why Seek the Official Guide? "Bench, Squat, Deadlift, and Weighted Chin
Make sure each section flows logically. Start with the benefits, then the structure, move to nutrition, common mistakes, MetroFlex's role, and end with a strong conclusion and call to action. That's your power half