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Powerlifting Routine
General
Intermediate
Barbell
Plan Details
The Powerlifting Routine routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength. Powerlifting is based upon straight power of an individual and this routine is purely for strength gains. With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest. While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.
Routine detail
Mon
Chest and Back
Est. 73 min
7 exercises
Barbell Bench Press
4 Sets x 8,6,6,4 Reps
Barbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Barbell Bent-Over Row
4 Sets x 8,6,6,4 Reps
Cable Seated Row
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Row
4 Sets x 8,6,6,4 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Legs
Est. 64 min
6 exercises
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10,8,6,6,4 Reps
Machine Leg Press
4 Sets x 8,6,6,4 Reps
Machine Leg Extension
4 Sets x 8,6,6,4 Reps
Machine Seated Leg Curl
4 Sets x 8,6,6,4 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Triceps and Shoulders
Est. 60 min
8 exercises
Barbell Shoulder Press
4 Sets x 8,6,6,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,6,6,6 Reps
Dumbbell Lateral Raise
4 Sets x 8,6,6,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8,6,6,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,6 Reps
Barbell Tricep Extension
4 Sets x 8,6,6,6 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dip
2 Sets x 10 Reps
Sat
Legs and Back
Est. 68 min
6 exercises
Barbell Deadlift
5 Sets x 10,8,6,6,4 Reps
Barbell Squat
5 Sets x 10,8,6,6,4 Reps
Machine Leg Press
4 Sets x 8,6,6,4 Reps
Machine Leg Extension
4 Sets x 8,6,6,4 Reps
Machine Seated Leg Curl
4 Sets x 8,6,6,4 Reps
Machine Calf Raise
4 Sets x 12 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
