Workout

Base Powerlifting Workout Program


 

It’s a base powerlifting workout routine. After a few months, adjust the assistance work to target whatever helps. For example, switch out paused squats for good mornings. Nothing fancy, just try to add weight each week when hit the desired rep range. The majority of people can use something like this their entire lifting careers and really never need anything else.

Day 1    
Exercise Set Reps
Paused bench 3 3
Close grip 2 5
Military press 2 8
Rear laterals (thumbs up) 3 10
Dumbbell triceps extensions 3 10
Day 2    
Exercise Set Reps
Squat 2 5
Pause squat 2 5
Dumbbell swings 2 10
Leg curls or glute ham raise 3 10
Calf raise 2 20
Abs 3 15
Day 3    
Exercise Set Reps
Slingshot or Bench press 2 5
Floor press 2 5
Rear laterals (normal grip) 3 10
Lying triceps extensions 2 12
Cable Triceps extensions 2 20
Barbell or hammer curl 3 15
Day 4    
Exercise Set Reps
Deadlift 2 5
Dimel deadlift 2 10
Back extensions 3 10
One arm rows 2 10
Wide grip pulldowns 2 10
Abs 3 15