Powerlifting Workout
The following powerlifting workout is designed specifically for competitors aiming for peak performance. It's also an excellent regimen for anyone focused on enhancing their general strength.
Workout Description
This workout is specifically designed for men competing in powerlifting competitions and focuses on strength gains rather than muscle mass. While muscle gains may occur, a bodybuilding workout would be more beneficial for this purpose. It's crucial to train with a spotter during this routine, as you'll be lifting weights close to your 1 REP MAX in almost every set.
WORKOUT SUMMARY
Main Goal
Increase Strength
Training Level
Intermediate
Program Duration
8 weeks
Days Per Week
4
Time Per Workout
60 - 75 minutes
Equipment Required
Power Rack or Smith Machine, Barbell, Weight Bench
Target Gender
Male & Female
Supplements
Protein, Multivitamin, Creatine（Optional）
Workout Schedule
Day 1: Monday - Chest & Back
Exercise
Sets
Reps
Bench Press
5
See notes
Cable Chest Press
4
8, 6, 6, 4
Dip
4
4 - 5
Bent Over 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. Last set do your 1 REP MAX.
Tuesday: Rest Day/Abdominal Work
Day 2: Wednesday - Legs
Exercise
Sets
Reps
Back Squat
6
See Notes
Leg Extension
4
4 - 6
Romanian Deadlift
4
4 - 6
Front Squat
4
5
Standing Calf Raise
4
8
Notes: Back Squat: Warmup 10 reps of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. Last set do your 1 REP MAX.
Thursday: Rest Day/Abdominal Work
Day 3: Friday - Shoulders and Triceps
Exercise
Sets
Reps
Seated Overhead Press
4
6
Cable Chest Press
4
6
Front Raise
4
8
Tricep Extension
4
10, 8, 6, 4
Cable Rear Drive
4
6(Each Side)
Day 4: Saturday - Legs
Exercise
Sets
Reps
Romanian Deadlift or Deadlift
6
6 - 8
Leg Extension
4
10
Lunges
3
10
Split Squat
3
6(Each Side)
Standing Calf Raise
3
8