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

Increase Strength
Split
Intermediate
4
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female

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

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207 Comments+ Post Comment

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Posted Mon, 05/24/2010 - 00:53
murtuza Marfani
how long does this workout cycle for? How many weeks?
Steven's picture
Posted Mon, 05/24/2010 - 03:15
Steven
This is not a cycle. Continue to use it as long as you are making gains.
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Posted Sun, 10/30/2011 - 22:40
sourabh
goood shadul
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Posted Mon, 06/04/2012 - 15:53
Chalean Extreme...
Thank you, I've just been looking for information about this topic for ages and yours is the greatest I've came upon till now. But, what about the conclusion? Are you certain in regards to the source?
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Posted Thu, 06/03/2010 - 10:17
mohie
good good good
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Posted Mon, 06/14/2010 - 16:33
Jane
When the reps go decrease per set, such as 10,8,6,4 or so on, do you increase the weight or keep it the same?
Steven's picture
Posted Mon, 06/14/2010 - 17:59
Steven
In general, you will be using the same weight. You will be able to perform fewer reps as your muscles fatigue.
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Posted Thu, 10/28/2010 - 10:27
sean
Yes you increase your weight as you go up. Make sure you take enough rest though.
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Posted Mon, 07/11/2011 - 01:11
Trevor
you increase in weight as number of reps decrease.
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Posted Mon, 08/15/2011 - 18:18
ChrisA
You can also do two sets of eight to ten reps and lift a safe yet heavy weight. And make sure your getting enough of good nutrition and rest as well.
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Posted Sat, 06/26/2010 - 23:30
Vic the D'Ugamost
For the days off, can I add a lot of cardio. And if I do add it, would I lose strength?
Steven's picture
Posted Mon, 06/28/2010 - 14:20
Steven
You can do cardio on off days. You generally won't lose strength unless you are undereating.
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Posted Mon, 02/28/2011 - 09:28
mike
How do I know if I am under eating? I am 6'3" and weigh 220.
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Posted Sun, 03/27/2011 - 19:30
taz
just eat 3-4 big meals a day that make you feel full and make them healthy the less junk food and more protien and veggies the more your muscles will be able to rebuild and drink protien shakes rite before and after your workouts to get the best results in muscle and strength gain
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Posted Sat, 07/02/2011 - 13:52
Chad
If you're wanting to gain weight a good rule of thumb is 20 cal (or more) per 1 pound of current body weight preferably spread throughout the day. Try large meal every 3 hours. And as stated about make them nutritious, healthy, well balanced meals. Try taking enzymes with all your meals for better absorption of nutrients. A lot of guys I know trying to pack on the weight in a short amount of time find that adding a 1/2 gallon of milk or more per day is a great way to get quick healthy calories, fat, and protein added to your 20+cal/Lbs regimen. What ever you choose to do - Good luck!
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Posted Wed, 06/30/2010 - 08:19
Christopher Rosa
how should I do this cycle and when do u see the results
Steven's picture
Posted Wed, 06/30/2010 - 09:40
Steven
Hi Christopher, If you are pushing hard on every set, you should almost continuously be making progress. As far as a cycle, keep using this as long as it is working for you.
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Posted Thu, 07/01/2010 - 23:48
Paul
looks good I'm going to try it.....
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Posted Tue, 07/06/2010 - 01:34
Raj
HEY, THERE IS NO BIECP WORKOUT ON THIS IS IT SUPPOSE TO BE LIKE DAT, AND CAN I WORK MY BIECPS OUT ON OFF DAYS?
Steven's picture
Posted Tue, 07/06/2010 - 09:56
Steven
Hi Raj, This is a powerlifting workout. You can add a bicep exercise in if you like, but the primary goal of this routine is to get stronger.
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Posted Tue, 07/19/2011 - 06:09
Kyle
If u think about it, the only reason most people train biceps are for look, it has very little use in powerlifting or any sport for that matter, MMA, Rugby, tennis players do need good conditioning on their biceps though. Training biceps are kinda pointless on their own, if u do pullups and heavy rows ur biceps will be up to par for sport, focus on legs, core ( abs sides and lower back ), chest, upper back. This should be the order of priority. Legs and core are the most important muscles in ANY sport.
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Posted Sun, 07/11/2010 - 09:04
Adam
Hi, what kind of eating programme do you recommend to go in conjunction with this training? Thanks
Steven's picture
Posted Mon, 07/12/2010 - 12:08
Steven
Hi Adam, What are your goals? TO get stronger, or to get both big and strong?
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Posted Tue, 07/13/2010 - 06:02
I want I can !!!
if my goal is to get both big and stronger what am i supossed to eat and what is the best programm that includes all my muscles??? BTW i am in the bigginer to intermidiate category
Steven's picture
Posted Tue, 07/13/2010 - 17:14
Steven
You would be better off with a basic muscle building program that utilizes the squat, deadlift and bench. Here are some great programs to choose from: http://www.muscleandstrength.com/workouts/muscle-building.html As far as eating, here is a great article to get you started: http://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
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Posted Fri, 07/16/2010 - 11:02
alejandro
Sorry if this is irrelevant, but I've noticed that I have more outer chest than inner chest..kind of like a valley (sunken chest). Should I replace bench for dumbbell flies till my inner chest catches up or am I scared for life?
Steven's picture
Posted Fri, 07/16/2010 - 11:24
Steven
Hi Alejandro, I would stick with bench press. They are by far a better muscle mass builder.
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Posted Tue, 07/20/2010 - 10:48
Liam
Hi Al, Dumbell flies work across your chest so therefore working more on the outer chest for the stretch. Try close grip bench for inner chest!
Steven's picture
Posted Tue, 07/20/2010 - 19:27
Steven
Close grips are already part of this workout.
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Posted Mon, 07/19/2010 - 17:12
jim
what about rest between sets
Steven's picture
Posted Tue, 07/20/2010 - 14:41
Steven
Hi Jim, Rest 90 to 120 seconds between most sets, and for very taxing lifts like squats, bench and deadlifts, it's ok to rest up to 3-5 minutes between sets.
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Posted Sun, 08/12/2012 - 15:56
christos
HI steve my question is when you say at squat and burbell bench press see instructions what do you mean?As far as sets are concerned...only 120 seconds for heavy weights?And how long is the rest between the exercises?
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Posted Sat, 07/31/2010 - 08:20
steven
what kind of supplements do you suggest taking?
Steven's picture
Posted Mon, 08/02/2010 - 10:41
Steven
Hi Steven, I would start with whey and casein protein powder, a quality multivitamin, and fish oil for overall health. Whey protein is great first thing in the morning and post-workout. Casein is great in between meals and before bed. Are you start making consitant gains, I would try creatine, nitric oxide and some BCAAs (like Scivation Xtend).
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Posted Sun, 08/08/2010 - 01:13
Jay
Is this the best workout for me if I'm at an intermediate level and I want to build as much muscle as possible as fast as possible plus loose some weight in the process?
Steven's picture
Posted Sun, 08/08/2010 - 10:36
Steven
Hi Jay, This is primarily a strength building workout. I would recommend looking at some of the muscle building workouts such as: http://www.muscleandstrength.com/workouts/scrutinys-4-day-muscle-building-split.html http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
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Posted Wed, 08/11/2010 - 14:04
hasnain
Great workut. but i wanna ask which is more benefical if you are a wrestler, bodybuilding or power lifting?
Steven's picture
Posted Thu, 08/12/2010 - 14:35
Steven
Hi Hasnain, Either is fine. You need to push for strength while bodybuilding, and as long as you're doing that, you could use a bodybuilding approach.
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Posted Tue, 12/28/2010 - 16:46
Ray
Hasnain. THe powerlifting routine won't give you the endurance needed for wrestling, where a bodybuilding routine could. However, bodybuilding routines make you gain mass quicker, which could place you in a higher weight division. I'd go with the powerlifting, but try and work in some endurance training. Also, because you're a wrestler, do alot of stretching AFTER workouts.
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Posted Thu, 08/19/2010 - 09:03
Matt
On the first exercise of each womrout, where you progress to your 1 rep max, should every set be to failure or is it just the final set that is taken to failure?
Steven's picture
Posted Fri, 08/20/2010 - 09:51
Steven
Hi Matt, Try to avoid training to failure unless it is while you are aiming for a new 1RM.
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Posted Fri, 08/20/2010 - 15:08
phil
how much weight do i do for these???
Steven's picture
Posted Sat, 08/21/2010 - 09:38
Steven
Hi Phil, Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
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Posted Tue, 08/31/2010 - 00:58
Justin Grant
Hey how do i find a percentile calculator for weights?
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Posted Sun, 09/05/2010 - 11:14
Vic the D'Ugamost
I'm trying to lose weight, but gain strength at the same time. I'm doing more running, BJJ, Muay Thai, and Krav Maga as my cardio weekly. Will I bable to still lose the weight doing this workout plan and all I'd mentioned above?
Steven's picture
Posted Tue, 09/07/2010 - 11:46
Steven
Hi Vic, Diet will be the primary factor involved with weight loss. As long as you are running a calorie deficit and a properly structured diet, you may be able to gain some strength. Some individuals have a harder time than others gaining strength while cutting fat.
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Posted Fri, 09/10/2010 - 12:14
paul
how come this workout doesnt include any bicep exercises?
Steven's picture
Posted Fri, 09/10/2010 - 12:25
Steven
Hi Paul, Some powerlifting routines feature direct bicep work, and some choose to keep the training simple and use the time for other assistance work. You could add in a bicep exercise if you feel it's a weak muscle group....
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Posted Mon, 09/13/2010 - 13:49
dan
what if you dont take supplements at all will it make a difference? pluse only one back move?
Steven's picture
Posted Thu, 09/16/2010 - 14:02
Steven
Hi Dan Both deadlifts and rows hit upper back. When training, I recommend at least proper protein intake, a quality multivitamin and fish oil.

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