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Jack Delinger was Mr. America 1949 and was also Mr. Universe 1956 defeating Bill Pearl. He trained hard and followed the the 3 day a week training schedule of the champions of the golden era of bodybuilding. He 5',6'' tall and 205 lbs and proves that it's possible for a natural bodybuilder to achieve a herculean physique naturally. Below is a workout he used to put on muscle mass.

 

Exercise Sets Reps
Bench Press 3 9-15
Barbell Cheat Curls 3 9-15
Bent Over Rows 3 9-15
Squats 3 9-15
Upright Rows 3 9-12

Cheating was advised for rows and curls. Once 15 reps is reached on all 3 sets, increase the weight to bring you down to 9 again.

Jack Delinger