Powerlifting and fitness (off season powerlifttraining)
General
Intermediate
None
Plan Details
The Powerlifting and fitness (off season powerlifttraining) routine by MirPowerlifting63WC is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Off season workouts for a powerlifter. This routine includes a running day and yoga day as well. It also includes some stretches on lifting days.
Routine detail
Day 1
Deadlift, bench and upper body assistance exercises
Est. 81 min
10 exercises
Barbell Deadlift
6 Sets x 10,5,4,3,8,8 Reps
Barbell Bench Press
6 Sets x 10,5,4,3,8,8 Reps
Chin-Up with Knee Raise
3 Sets x 4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 11 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 13 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Dynamic Chest Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 10 Reps
Tricep Stretch
2 Sets x 10 Reps
Day 2
Squat, bench and lower body assistance exercises
Est. 88 min
12 exercises
Barbell Squat
6 Sets x 8,5,4,3,10,10 Reps
Barbell Bench Press
6 Sets x 10,5,4,3,8,8 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 10 Reps
Seated Floor Hamstring Stretch
2 Sets x 10 Reps
Back Stretch
2 Sets x 10 Reps
All Fours Quad Stretch
2 Sets x 10 Reps
Hip Stretch
2 Sets x 10 Reps
Glute Stretch
2 Sets x 10 Reps
Stability Ball Back Stretch
2 Sets
Day 3
Cardio
Est. 66 min
3 exercises
Running
1 Set
Wall Calf Stretch
2 Sets x 10 Reps
Quadricep Stretch
2 Sets x 10 Reps
Day 4
Bench and upper body assistance exercises
Est. 46 min
10 exercises
Barbell Bench Press
6 Sets x 10,5,3,3,8,8 Reps
Kettlebell One-Arm Split Jerk
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Seated Hamstring Stretch
2 Sets x 10 Reps
Shoulder Stretch
2 Sets x 10 Reps
Kneeling Hip Flexor
2 Sets x 10 Reps
All Fours Quad Stretch
2 Sets
Tricep Stretch
2 Sets x 10 Reps
Bicep Stretch
2 Sets
Day 5
Squat and lower body assistance exercises
Est. 42 min
9 exercises
Barbell Deadlift
6 Sets x 10,6,3,3,8,8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Seated Floor Hamstring Stretch
2 Sets x 10 Reps
Kneeling Hip Flexor
2 Sets x 10 Reps
All Fours Quad Stretch
2 Sets
Hip Stretch
2 Sets x 10 Reps
Glute Stretch
2 Sets
Wall Calf Stretch
2 Sets x 10 Reps
Day 6
Yoga
Est. 60 min
1 exercise
Yoga
1 Set
