Powerlifting Routine

Workout Name : Powerlifting Routine

Shared By : JefitTeam VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1098 / 63914

Average Rating

58

Based upon 144 vote(s)

 

Description

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.

Share
Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 8,6,6,4 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 8,6,6,4 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 8,6,6,4 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 90 sec 8,6,6,4 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 8,6,6,4 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 8,6,6,4 4 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 90 sec 8,6,6,4 4 Progress Chart
Tuesday Rest
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 10,8,6,6,4 5 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 8,6,6,4 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 8,6,6,4 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8,6,6,4 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 10 4 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 90 sec 10 4 Progress Chart
Thursday Rest
Friday Triceps and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8,6,6,6 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8,6,6,6 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8,6,6,6 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8,6,6,6 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8,6,6,6 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8,6,6,6 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8,6,6,6 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 4 Progress Chart
Saturday Legs and Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 10,8,6,6,4 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 10,8,6,6,4 5 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 8,6,6,4 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 8,6,6,4 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8,6,6,4 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 12 4 Progress Chart
Sunday Rest