100% Powerlifting Workout
The 100% powerlifting workout. is specifically designed for you if you are planning to compete in powerlifting. But it is also a great choice for someone building general strength and showing off those cool cuts!
HERE IS YOUR WORKOUT SUMMARY and YOUR MAIN GOAL
Increase Strength
Workout Type
Split
Training Level
Intermediate
Program Duration8 weeks
Days Per Week 4
Time Per Workout60-75 minutes
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender: Male & Female
Powerlifting workout is not for muscle mass, it’s purely for strength gains. You may experience muscle gains, but you will benefit much more from a bodybuilding workout. You must train with a spotter for this workout because you’re training heavy with weights close to your 1 REP MAX on almost every set.
Daily Workout Schedule:
| Day 1 – Monday – Chest & Back | ||
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | See instructions |
| Dumbbell Bench Press | 4 | 8, 6, 6, 4 |
| Weighted Chest Dip | 4 | 4-6 |
| Back | ||
| Exercise | Sets | Reps |
| Seated Row | 5 | 10,8,8,8,6 |
| Notes | ||
| Bench press: Warmup 10 reps of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. The last set do your 1 REP MAX. | ||
Tuesday: Rest Day/Abdominal Work
| Day 2 – Wednesday – Legs | ||
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 6 | See instructions |
| Leg Curl | 4 | 4-6 |
| Leg Extension | 4 | 4-6 |
| Standing Calf Raise | 4 | 15 |
| Notes | ||
| Warmup. 6 sets total. First 4 sets, 2-3 reps 90% 1 REP MAX. 5th set 1 REP MAX, 6th set increase 1 REP MAX. | ||
Thursday: Rest Day/Abdominal Work
| Day 3 – Friday – Shoulders and Triceps | ||
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 6 |
| Incline Bench Press | 4 | 6 |
| Dumbbell Front Raise | 4 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 10, 8, 6, 4 |
| Lying Tricep Extension | 4 | 6-8 |
| Day 4 – Saturday – Legs | ||
| Legs | ||
| Exercise | Sets | Reps |
| Deadlifts | 6 | 6-8 |
| Leg Curl | 4 | 10 |
| Smith Machine Lunge | 5 | 6 each leg |
| Standing Calf Raise | 5 | 10-15 |
Sunday: Day Off – Take a Break☺
