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You need the 100% Powerlifting Workout Because


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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

This 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