Powerlifting + Row

Workout Name : Powerlifting + Row

Shared By : RubinChandra

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 406

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Description

This program will gonna build your strength and power with a powerlifting style workout

Each session just have a 3 exercise include the main lift of the day and their 2 best assistance exercise

Keep the volume low, but the Intensity is high, lift between 85 - 100 % of your 1RM per main lift

Rest between 5 - 7 minutes or use the principle "lift when you ready"

Focusing on the main lift such as deadlift, squat and benchpress, I put on a row session in friday just to fix imbalance physique, and to build a stronger deadlift too

For assistance exercise, keep it simple, don't take it too much complicated, if you get bored for this assistance exercise, here's some alternative to you

For bench :
1. Close grip bench
2. Barbell tricep extension
3. Millitary press

Squat :
1. Front squat
2. Box squat/ squat to a bench
3. Hack squat
4. Glute ham raise

Deadlift :
1. Deficit deadlift
2. Rack pull -> I tell you this is the best assistance exercise for deadlift
3. Barbell glute Bridges

The primary goal is to hit and break the mechanical tension, lift big and heavy
This is not a bodybuilding style workout, who take a short rest period to maximize their metabolic stress
but keep your rest period long so you can repeat to lift that a lot of weight again and again

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Monday Squat Session
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 300 sec 3 5 Progress Chart

Upper Legs

Leg Press Leg Press 220 sec 5 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 180 sec 8 3 Progress Chart
Tuesday Bench Session
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 300 sec 3 5 Progress Chart

Chest

Weighted Chest Dips 200 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 240 sec 5 3 Progress Chart
Wednesday Rest Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart

Abs

Weighted Crunches Weighted Crunches 60 sec 15 2 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 12 1 Progress Chart
Thursday Deadlift Session
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 300 sec 3 5 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 220 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 200 sec 5 3 Progress Chart
Friday Row Session
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 240 sec 4 4 Progress Chart

Back

Chin Up Chin Up 200 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 200 sec 5 3 Progress Chart