The two ingredients for my layout benchwork built in 1987 were 1x4's and 1/2 inch plywood. L Girder construction makes it easy to do grades and hidden storage yards. The legs of the layout are constructed of two 1x4's at right angle to each other. Look on Amazon for a book by Linn Westcott called Model Railroad Benchwork. The lumber and plywood are secured with dry wall screws. No glue and no homasote. I used Gargraves flex track, Ross Custom switches and Tortoise under table mount switch machines. The track was mounted on Midwest Cork roadbed. The table will easily hold my 180 lb. weight. No need in my opinion for 2x4's or 3/4 inch plywood. 36 years later still performing flawlessly.
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