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Powerlifting 101 Program
AUDIO TIP
General
Beginner
Barbell
Plan Details
The Powerlifting 101 Program routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner powerlifting program designed to improve strength for the big three movements: squat, deadlift and bench press. There are some accessory lifts added this 4-day plan as well. Day 1: Bench Press focus, Barbell Bench Press/In DB and Pull-ups, Use 75% of 1-RM max for first two lifts. Day 2: Squat focused. Use 75% max for squat and 60% for front squat Day 3: Deadlift focused. Use 75% of 1-RM to begin. Day Accessory Lifts. Use 60% for Military Press and 80% for Bent Rows. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout: Bench Press
Est. 30 min
3 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10,8,8 Reps
Day 2
Workout: Squats
Est. 29 min
2 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Day 3
Workout: Deadlift
Est. 29 min
2 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Day 4
Workout: Accessory Lifts
Est. 30 min
3 exercises
Cable Rope Pull-Up
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
