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Powerlifting Routine
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Powerlifting Routine routine by rhys.winston 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. 0 min
10 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 Incline Bench Press
4 Sets x 8,6,6,4 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell 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
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8,6,6,4 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Tue
Legs
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10,8,6,6,4 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 Leg Press
4 Sets x 8,6,6,4 Reps
Machine Calf Raise
4 Sets x 10 Reps
Wed
Back and Biceps
Est. 0 min
7 exercises
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Thu
Triceps and Shoulders
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8,6,6,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8,6,6,4 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Fri
Legs and Back
Est. 0 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 Seated Calf Raise
4 Sets x 12 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
8 exercises
Barbell Curl
4 Sets x 8,6,6,4 Reps
Cable Shoulder Extension
4 Sets x 8,6,6,4 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8,6,6,4 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8,6,6,4 Reps
Dumbbell Incline Curl
4 Sets x 8,6,6,4 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8,6,6,4 Reps
Barbell Preacher Curl
4 Sets x 8,6,6,4 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8,6,6,4 Reps
