A1 Powerlifters Split

Plan Details

The A1 Powerlifters Split routine by DaFiveFoota is a 4 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

This Powerlifting workout is inspired by Big Mike. Serious/Dedicated only. Not a workout for part-ti... Read More

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.