Powerlifting Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
Powerlifting Workout Plan

Powerlifting Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings

Powerlifting Workout Plan

4 Weeks / 3 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
Powerlifting Heavy Day Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
5 sets, 5 reps, 03:00 rest
5 5 -- 03:00
Chest / Beginner
5 sets, 5 reps, 03:00 rest
5 5 -- 03:00
Hamstrings / Expert
5 sets, 5 reps, 03:00 rest
5 5 -- 03:00
--
--
2 sets, 8 reps, 01:00 rest
2 8 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Squat, Bench Press, Power Clean - Start with a warm up set (i.e. 135 x 5), then gradually increase the weight each set so that on the set #5 you are performing 90% of your 5RM (5 repetition maximum).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. The powerlifting routine outlined provides a challenging month-long program, which the lifter can utilize to make extraordinary gains in overall s... more

This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. The powerlifting routine outlined provides a challenging month-long program, which the lifter can utilize to make extraordinary gains in overall strength.

Powerlifting training is an important aspect for many athletes, especially those playing contact sports, such as football. These strength training exercises focus on working out every major muscle group over the course of a week.

This powerlifting workout routines utilize tried-and-true moves, like the bench press, squat, and military press. These exercises have proven themselves time and again to provide major muscle stimulation and are true power moves to maximize strength improvements.

The powerlifting workout program also uses a multitude of low repetition exercises. This is due to the fact that the lifter will be focusing on using very heavy weight. For certain moves, rep counts will be as low as three. This means focusing on pure strength with up to 90-100% of the lifter’s one-rep-maximum weight. If raw, pure strength is the goal, this is an absolutely necessity.

Three minute rest periods are the staple of this program for the compound exercises. These longer rests will provide the time necessary to recover before the next set. If you feel that you need longer rest to fully recover and give it all you got, then it is ok to rest longer.

True power and strength comes from major muscle groups. These strength training workouts focus on the muscles of the legs, chest, back, shoulders, triceps and core. Legs are worked three times a week, along with the other major muscle groups. Not only will the leg work result in greater lower body strength, but it has been proven that properly stimulating the muscles of the legs adds to strength and mass increases in the entire body due to the overwhelming release of testosterone and HGH given off during leg work.

This powerlifting workout is not a beginner’s workout. The heavy weight, low repetition setup is designed for those who have some experience in weight training already.

For those who wish to push themselves beyond previous limits and pursue their true strength capabilities, this is, by far, the best powerlifting workout to achieve those goals. Setting aside perceived limitations and utilizing the strength training workout exactly as prescribed can mean the strongest you possible, regardless of size. Start following this Powerlifting workout plan now!

Powerlifting Light Day Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 5 reps, 03:00 rest
4 5 -- 03:00
Chest / Beginner
4 sets, 5 reps, 03:00 rest
4 5 -- 03:00
Traps / Expert
4 sets, 5 reps, 03:00 rest
4 5 -- 03:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

For the light day, perform the first three sets just as you did on the Heavy Day. On the fourth set, use the same weight as you did on the third set. For the incline bench press, you are going to use about 70-80% of the weight you did for the flat bench to account for the leverage difference of the incline.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. The powerlifting routine outlined provides a challenging month-long program, which the lifter can utilize to make extraordinary gains in overall s... more

This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. The powerlifting routine outlined provides a challenging month-long program, which the lifter can utilize to make extraordinary gains in overall strength.

Powerlifting training is an important aspect for many athletes, especially those playing contact sports, such as football. These strength training exercises focus on working out every major muscle group over the course of a week.

This powerlifting workout routines utilize tried-and-true moves, like the bench press, squat, and military press. These exercises have proven themselves time and again to provide major muscle stimulation and are true power moves to maximize strength improvements.

The powerlifting workout program also uses a multitude of low repetition exercises. This is due to the fact that the lifter will be focusing on using very heavy weight. For certain moves, rep counts will be as low as three. This means focusing on pure strength with up to 90-100% of the lifter’s one-rep-maximum weight. If raw, pure strength is the goal, this is an absolutely necessity.

Three minute rest periods are the staple of this program for the compound exercises. These longer rests will provide the time necessary to recover before the next set. If you feel that you need longer rest to fully recover and give it all you got, then it is ok to rest longer.

True power and strength comes from major muscle groups. These strength training workouts focus on the muscles of the legs, chest, back, shoulders, triceps and core. Legs are worked three times a week, along with the other major muscle groups. Not only will the leg work result in greater lower body strength, but it has been proven that properly stimulating the muscles of the legs adds to strength and mass increases in the entire body due to the overwhelming release of testosterone and HGH given off during leg work.

This powerlifting workout is not a beginner’s workout. The heavy weight, low repetition setup is designed for those who have some experience in weight training already.

For those who wish to push themselves beyond previous limits and pursue their true strength capabilities, this is, by far, the best powerlifting workout to achieve those goals. Setting aside perceived limitations and utilizing the strength training workout exactly as prescribed can mean the strongest you possible, regardless of size. Start following this Powerlifting workout plan now!

Powerlifting Medium Day Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
6 sets, 5,5,5,5,3,8 reps, 01:00 rest
6 5,5,5,5,3,8 -- 01:00
Chest / Beginner
6 sets, 5,5,5,5,3,8 reps, 01:00 rest
6 5,5,5,5,3,8 -- 01:00
Hamstrings / Expert
6 sets, 5,5,5,5,3,8 reps, 01:00 rest
6 5,5,5,5,3,8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

For the medium day, you will perform the first four sets just as you did on the Heavy Day. On the fifth set you are going to increase the weight 3% of fifth set you did on the Heavy Day. Next, drop the weight back down to the third set weight and perform eight reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. The powerlifting routine outlined provides a challenging month-long program, which the lifter can utilize to make extraordinary gains in overall s... more

This powerlifting workout is a serious strength training program designed to provide the proper tool to make massive growth in both strength and size. The powerlifting routine outlined provides a challenging month-long program, which the lifter can utilize to make extraordinary gains in overall strength.

Powerlifting training is an important aspect for many athletes, especially those playing contact sports, such as football. These strength training exercises focus on working out every major muscle group over the course of a week.

This powerlifting workout routines utilize tried-and-true moves, like the bench press, squat, and military press. These exercises have proven themselves time and again to provide major muscle stimulation and are true power moves to maximize strength improvements.

The powerlifting workout program also uses a multitude of low repetition exercises. This is due to the fact that the lifter will be focusing on using very heavy weight. For certain moves, rep counts will be as low as three. This means focusing on pure strength with up to 90-100% of the lifter’s one-rep-maximum weight. If raw, pure strength is the goal, this is an absolutely necessity.

Three minute rest periods are the staple of this program for the compound exercises. These longer rests will provide the time necessary to recover before the next set. If you feel that you need longer rest to fully recover and give it all you got, then it is ok to rest longer.

True power and strength comes from major muscle groups. These strength training workouts focus on the muscles of the legs, chest, back, shoulders, triceps and core. Legs are worked three times a week, along with the other major muscle groups. Not only will the leg work result in greater lower body strength, but it has been proven that properly stimulating the muscles of the legs adds to strength and mass increases in the entire body due to the overwhelming release of testosterone and HGH given off during leg work.

This powerlifting workout is not a beginner’s workout. The heavy weight, low repetition setup is designed for those who have some experience in weight training already.

For those who wish to push themselves beyond previous limits and pursue their true strength capabilities, this is, by far, the best powerlifting workout to achieve those goals. Setting aside perceived limitations and utilizing the strength training workout exactly as prescribed can mean the strongest you possible, regardless of size. Start following this Powerlifting workout plan now!

54 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All

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Powerlifting Workout Plan

54 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Chin-Up Bar
  • Exercise Mat
Show All