Workout Summary
- Main GoalIncrease Strength
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
The 100% powerlifting workout. This workout is specifically designed for guy competing in powerlifting competitions. This doesn't mean you can't use it, this workout is great for increasing your strength.
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. 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
225 Comments
three major problems with this workout.
1) where is the back work?
2) where is the grip&bicep work?
3) too much volume on legs. you cant do that much leg work 2 times a week as a natrual. you cant recover from that in 3 days. it wil prevent gains and send your nervous system haywire.
You won't be able to hit your max every week for 8 weeks. You're going to fatigue after the 3rd week. This program is BS. And you're going to do one back accessory per week?!?!?! get out of here. Don't do this if you're a beginner. You're better of doing StrongLifts 5x5.
This program is great for beginners I'm 15 and go to Harland elite fitness and is a really fun workout I recommend it
Question about Day 4 (Legs)
what are the weights per set ?
Also, where's the bicep exercise? where could I add them ?
Whatever is heavy for you should be the weight you should use. Try to go as heavy as you possibly can but not so heavy that you can't achieve the rep goal.
Add them on your shoulder day. Do super sets bettween triceps and biceps. If not that, then you could split it on your squat day, just know you won't have much strength left after heavy squats. But this program has a lot of rest days so you should be fine putting it anywhere all an all.
As a powerlifter this workout program is helpful
Best workout ever!... maybe its for stregth. But still i gain very much more than just stregth .... yess i gain muscle mass. This routine is better than bodybuilding workout...... i feel like hercules infront of my gym friend. Try it u ll lile it.
Best workout ever!... maybe its for stregth. But still i gain very much more than just stregth .... yess i gain muscle mass. This routine is better than bodybuilding workout...... i feel like hercules infront of my gym friend. Try it u ll lile it.
Hi sir how many week i do this powerlifting....
Hi I'm a fitness trainer I workout 5 days a week but no improvement due to slow twitch muscle fibers so Will this program help me or any other specific program u suggest me I need to increase my muscle size and strength please please do reply please help me thanks
dear steve, could u please make this clear for me, because i didnt got the concept of it,
(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.)
I read your program.That is great. I am going to follow it after POWER LIFTING TO WIN NOVICE PROGRAM.Q.Why is not DEAD LIFT like SQUAT
How can I find the answer to my questions?
Thanks a lot for your work out
hi
now my weight power
squat 200
dead lift 200
bench 135 kg
how much gain strainth in this program
Can i use this schedule for 1 week and then build mass the other?
I am inquiring about this schedule and just wanted your suggestion about this. Can I do this schedule for 1 week and then build mass the other week? Please give me your feed back.. Thnx
Im using the exact plan, and I must say this is probably the best plan I've been using so far...
Can I do cardio on rest days?
Hey Steve love your channel. I was wondering do you have any advice on how to increase my squat. I would say I'm a intermediate lifter at 20 years old I bench about 300 but only squat 405-415. I want to become a elite powerlifter someday. I have been told I might not be eating enough and that might be why I haven't seen much gains in my squat especially compared to my bench. I would appreciate your advice on powerlifting and diet. Stay big man!
So I've been do this routine for about 4 weeks now. I have seen my squat and deadlift go up in weight. But I'm still struggling to hit my 1RM. What could be the problem?
One rowing movement and five pressing movements? This program doesn't seem very balanced... Surely doing leg extensions for low reps wouldnt be a good idea either?
now why is the deadlift 6-8 reps instead of the same as the bench and squat?
still competing at 73 years old. I do not want to do deadlif for reps. 10-5-3-1-1- would fit for me ?
Hello, i work out after school in my school's gym so Saturday is not an option for weight lifting (i normally do cardio/abs on weekends) i was wondering if i could mix up the days like have day 1 Monday, day 2 Tuesday; day 3 Wednesday; and day 4 Thursday. or are those rest days necessary between the days
~Thanks
Hi, Steve
I have a few questions.
firstly why is there minimal back exercises and no bicep days?
secondly what would be a suitable diet for someone who is 18 years old and 175cm (5.74 f) and 93kg (205lbs).
Hi Steve
is this the advanced level of power-lifting.. as i am using a 5*5 program but have reached a pleatue at 400lb dead-lift 200lb bench and 340 squat...what would you recommend me to increase my gains further.as i want to participate in power lifting competitions..
thank you
Hey dude I was wandering if it would i would take c4 before I workout and AfterGlow after I workout would it be ok? Would it hurt me
Hey dude I was wandering if it would i would take c4 before I workout and AfterGlow after I workout would it be ok? Would it hurt me
Hey dude I was wandering if it would i would take c4 before I workout and AfterGlow after I workout would it be ok? Would it hurt me
Chest and back on the same day....?
That sounds like a normal muscle group for me. Nothing unusual about it. I am gaining strength a lot of strength with this routine. i am running in the 6th week now.
man i wanted to tell you that I FELT STUPID WHEN I DID THE WORKOUT
Whoa, you must be ronnie coleman or arnold schwarzenneger to judge the routine so early. Generally you need to give it 8 - 10 weeks to pass a judgement any routine. I am following the routine for 2 weeks and registering great progress with this routine. Thanks to M&S.
I know im 3 years late but how long should it be till results are seen or when should i max out. Also will this program add about 40-50 pounds to bench
No routine on earth will add 40-50 lbs in 5 weeks
In this workout can i expet muscle gains and strenght? If no.. Can you please help me with another workout that includes both with powerlifting approach.. Thanks 4 answer, Have a great day..
This routine is definitely going to help you in gaining muscle and power, provided you keep a balanced diet. 1 .gram protein per pound of weight at least. Don't forget carbs as it will give you energy during the workout.
I like u. Powerlifting
What kind of fat-loss should you be doing along with this if your looking to lose fat and gain strength.
Hey love the article, but I wanna focus more
On dead lifts. Any routines or anything that can help me increase it? Thanks
is it ok to do your 1rep max evey week as a see on this program you do that at the end
can you uses this for years this program
World Record Squat, 800 Pounds at 19 years old
https://www.youtube.com/watch?v=QadgdRNRpMY
Im a football player and I want to improve my strength to become more 'powerful' on the pitch.. will this type of program be beneficial for me?? If yes.. for how many months should I carry on with it.. or I just have to keep on following it?
Thanks in advance :)
HI.how long do you rest for, before you start a new week?1day. 2ays?
okay, so you have to decrease weight after each set?
For the most part you will be using the same weight. Generally, you'll be able to preform fewer reps as you fatigue.
why is incline bench press on shoulder? i do it for upper chest usually never knew it was for shoulder too