100% Powerlifting Workout

The 100% powerlifting workout. is specifically designed for someone competing in powerlifting. Also a great choice for someone building general strength.

Workout Summary

Main Goal:

Increase Strength

Workout Type:

Split

Training Level:

Intermediate

Days Per Week:

4

Equipment Required:

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines

Target Gender:

Male & Female

Author:

M&S Writers

Workout Description

The 100% powerlifting workout. This workout is specifically designed for guy competing in powerlifting competitions. This doesn't mean you can't use it, this workout is great for increasing your strength.

This workout is not for muscle mass, it's purely for strength gains. You may experience muscle gains, but you will benefit much more from a bodybuilding workout. You must train with a spotter for this workout because you're training heavy with weights close to your 1 REP MAX on almost every set.

Daily Workout Schedule:

Day 1 - Monday - Chest & Back
Chest
Exercise	Sets	Reps
Barbell Bench Press	5	See instructions
Dumbbell Bench Press	4	8, 6, 6, 4
Weighted Chest Dip	4	4-6
Back
Exercise	Sets	Reps
Seated Row	5	10,8,8,8,6
Notes
Bench press: Warmup 10 reps of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. Last set do your 1 REP MAX.

Tuesday: Rest Day/Abdominal Work

Day 2 - Wednesday - Legs
Legs
Exercise	Sets	Reps
Squat	6	See instructions
Leg Curl	4	4-6
Leg Extension	4	4-6
Standing Calf Raise	4	15
Notes
Warmup. 6 sets total. First 4 sets, 2-3 reps 90% 1 REP MAX. 5th set 1 REP MAX, 6th set increase 1 REP MAX.

Thursday: Rest Day/Abdominal Work

Day 3 - Friday - Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Military Press	4	6
Incline Bench Press	4	6
Dumbbell Front Raise	4	8
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	4	10, 8, 6, 4
Lying Tricep Extension	4	6-8

Day 4 - Saturday - Legs
Legs
Exercise	Sets	Reps
Deadlifts	6	6-8
Leg Curl	4	10
Smith Machine Lunge	5	6 each leg
Standing Calf Raise	5	10-15

Sunday: Day Off - Take a Break