A1 Powerlifters Split
Sport
Intermediate
Barbell
Plan Details
The A1 Powerlifters Split routine by DaFiveFoota is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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.
Routine detail
Day 1
Speed Day for Bench
Est. 71 min
10 exercises
Barbell Bench Press
8 Sets x 3 Reps
Barbell Shoulder Press
3 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 3 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 2
Max Effort Day for Squat/Deadlift
Est. 122 min
20 exercises
Barbell Front Squat
3 Sets x 3 Reps
Barbell 1/2 Squat
3 Sets x 3 Reps
Barbell Hack Squat
3 Sets x 3 Reps
Barbell 1/4 Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
3 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 3 Reps
Barbell Good Morning
3 Sets x 3 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Day 4
Max Effort Day for Bench
Est. 75 min
12 exercises
Barbell One-Arm Floor Press
3 Sets x 3 Reps
Barbell Decline Bench Press
3 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 3 Reps
Dumbbell Tricep Extension
3 Sets x 3 Reps
Cable Shoulder Extension
3 Sets x 3 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 6
Speed Day for Squat
Est. 95 min
13 exercises
Barbell 1/2 Squat
3 Sets x 2 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
