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Essential Powerlifting
Bulking
Intermediate
Barbell
Plan Details
The Essential Powerlifting routine by Holzinc is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Critical Bench
Est. 41 min
5 exercises
Barbell Bench Press
6 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Day 2
Deadlift
Est. 49 min
6 exercises
Barbell Deadlift
7 Sets x 4 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 3
Military Press
Est. 41 min
5 exercises
Barbell Military Press
6 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Snatch Shrug
3 Sets x 15 Reps
Day 4
Squats
Est. 39 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Gorilla Chin-Up with Crunch
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
