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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.
Barbell Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Barbell Incline Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Dumbbell Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Barbell Bent-Over Row
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4x8,6,6,4 reps |
rest: 90s
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Cable Seated Row
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4x8,6,6,4 reps |
rest: 90s
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Dumbbell One-Arm Row
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4x8,6,6,4 reps |
rest: 90s
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Barbell Squat
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5x10,8,6,6,4 reps |
rest: 90s
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Machine Leg Press
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4x8,6,6,4 reps |
rest: 90s
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Machine Leg Extension
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4x8,6,6,4 reps |
rest: 90s
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Machine Leg Curl (Prone)
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4x8,6,6,4 reps |
rest: 60s
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Machine Calf Raise
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4x10 reps |
rest: 90s
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Barbell Shoulder Press
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell Reverse Fly
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4x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8,6,6,6 reps |
rest: 60s
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Machine Dip
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4x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Deadlift
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5x10,8,6,6,4 reps |
rest: 90s
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Barbell Squat
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5x10,8,6,6,4 reps |
rest: 90s
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Machine Leg Press
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4x8,6,6,4 reps |
rest: 90s
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Machine Leg Extension
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4x8,6,6,4 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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