A1 Powerlifters Split

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This Powerlifting workout is inspired by Big Mike. Serious/Dedicated only. Not a workout for part-timers. This is the path to advanced power lifting.

Add 1-2 mile run or some sled/tire pulls at the end for conditioning work.
Rest!
Eat!
Repeat!

Day One - Pick 1 of each Shoulder/Triceps/Back exercises. Add 3 ab/2 neck exercises
Day Two - Pick 1 of first seven exercises and work to 1 rep max on last set. Every three weeks switch Romanian/Hypers. Pick 3 Bicep exercises. Add three ab exercises at end.
Day Four - Pick 1 of Chest-Press and work to 1 rep max. Pick 2 of Tricep exercises. Add 3 Ab & 2 Neck exercises at end.
Day Six - Squat should be 50-60% of 1 rep max. Pick 3 Bicep exercises. Add three ab exercises at end.

Day 4
Day 2
Day 1
Day 6

Speed Day for Bench 10 exercises, 1 hr 11 mins

Barbell Bench Press	8x3 reps	rest: 60s
Barbell Shoulder Press	3x3 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x3 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s

Max Effort Day for Squat/Deadlift 20 exercises, 2 hrs 2 mins

Barbell Front Squat	3x3 reps	rest: 60s
Barbell 1/2 Squat	3x3 reps	rest: 60s
Barbell Hack Squat	3x3 reps	rest: 60s
Barbell 1/4 Squat	3x3 reps	rest: 60s
Barbell Sumo Deadlift	3x3 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x3 reps	rest: 60s
Barbell Good Morning	3x3 reps	rest: 60s
Machine Seated Leg Curl	3x5 reps	rest: 60s
Barbell Romanian Deadlift	3x5 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 60s
Barbell Bent-Over Row	3x5 reps	rest: 60s
Cable Seated Row	3x5 reps	rest: 60s
Dumbbell One-Arm Row	3x5 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Spider Curl	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Zottman Curl	3x12 reps	rest: 60s
Barbell Concentration Curl	3x10 reps	rest: 60s

Max Effort Day for Bench 12 exercises, 1 hr 15 mins

Barbell One-Arm Floor Press	3x3 reps	rest: 60s
Barbell Decline Bench Press	3x3 reps	rest: 60s
Dumbbell Bench Press	3x3 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x3 reps	rest: 60s
Barbell Incline Bench Press	3x3 reps	rest: 60s
Dumbbell Tricep Extension	3x3 reps	rest: 90s
Cable Shoulder Extension	3x3 reps	rest: 90s
Barbell Skull Crusher (Reverse Grip)	3x3 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s

Speed Day for Squat 13 exercises, 1 hr 34 mins

Barbell 1/2 Squat	3x2 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Barbell Bent-Over Row	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Spider Curl	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Zottman Curl	3x12 reps	rest: 60s
Barbell Concentration Curl	3x10 reps	rest: 60s