Powerlifting 101 Program
JefitTeam avatar JefitTeam
Jan 12th 2023
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Powerlifting 101 Program

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Workout: Squats  2 exercises, 29 mins
Barbell Squat exercise demonstration
Barbell Squat

5x5 reps

rest: 180s audio icon
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Barbell Front Squat exercise demonstration
Barbell Front Squat

3x8 reps

rest: 120s audio icon
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Workout: Deadlift  2 exercises, 29 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x5 reps

rest: 180s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

3x5 reps

rest: 150s audio icon
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Workout: Accessory Lifts  3 exercises, 30 mins
Cable Rope Pull-Up exercise demonstration
Cable Rope Pull-Up

3x8 reps

rest: 120s audio icon
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Barbell Military Press (Seated) exercise demonstration
Barbell Military Press (Seated)

3x8 reps

rest: 120s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x8 reps

rest: 150s audio icon
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