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:
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
Comments (184)
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Posted Mon, 05/24/2010 - 00:53
how long does this workout cycle for? How many weeks?
Posted Mon, 05/24/2010 - 03:15
This is not a cycle. Continue to use it as long as you are making gains.
Posted Sun, 10/30/2011 - 22:40
goood shadul
Posted Mon, 06/04/2012 - 15:53
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?
Posted Thu, 06/03/2010 - 10:17
good good good
Posted Mon, 06/14/2010 - 16:33
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?
Posted Mon, 06/14/2010 - 17:59
In general, you will be using the same weight. You will be able to perform fewer reps as your muscles fatigue.
Posted Thu, 10/28/2010 - 10:27
Yes you increase your weight as you go up. Make sure you take enough rest though.
Posted Mon, 07/11/2011 - 01:11
you increase in weight as number of reps decrease.
Posted Mon, 08/15/2011 - 18:18
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.
Posted Sat, 06/26/2010 - 23:30
For the days off, can I add a lot of cardio. And if I do add it, would I lose strength?
Posted Mon, 06/28/2010 - 14:20
You can do cardio on off days. You generally won't lose strength unless you are undereating.
Posted Mon, 02/28/2011 - 09:28
How do I know if I am under eating? I am 6'3" and weigh 220.
Posted Sun, 03/27/2011 - 19:30
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
Posted Sat, 07/02/2011 - 13:52
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!
Posted Wed, 06/30/2010 - 08:19
how should I do this cycle and when do u see the results
Posted Wed, 06/30/2010 - 09:40
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.
Posted Thu, 07/01/2010 - 23:48
looks good I'm going to try it.....
Posted Tue, 07/06/2010 - 01:34
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?
Posted Tue, 07/06/2010 - 09:56
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.
Posted Tue, 07/19/2011 - 06:09
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.
Posted Sun, 07/11/2010 - 09:04
Hi, what kind of eating programme do you recommend to go in conjunction with this training? Thanks
Posted Mon, 07/12/2010 - 12:08
Hi Adam,
What are your goals? TO get stronger, or to get both big and strong?
Posted Tue, 07/13/2010 - 06:02
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
Posted Tue, 07/13/2010 - 17:14
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-d...
Posted Fri, 07/16/2010 - 11:02
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?
Posted Fri, 07/16/2010 - 11:24
Hi Alejandro,
I would stick with bench press. They are by far a better muscle mass builder.
Posted Tue, 07/20/2010 - 10:48
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!
Posted Tue, 07/20/2010 - 19:27
Close grips are already part of this workout.
Posted Mon, 07/19/2010 - 17:12
what about rest between sets
Posted Tue, 07/20/2010 - 14:41
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.
Posted Sun, 08/12/2012 - 15:56
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?
Posted Sat, 07/31/2010 - 08:20
what kind of supplements do you suggest taking?
Posted Mon, 08/02/2010 - 10:41
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).
Posted Sun, 08/08/2010 - 01:13
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?
Posted Sun, 08/08/2010 - 10:36
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-buildin...
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Wed, 08/11/2010 - 14:04
Great workut. but i wanna ask which is more benefical if you are a wrestler, bodybuilding or power lifting?
Posted Thu, 08/12/2010 - 14:35
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.
Posted Tue, 12/28/2010 - 16:46
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.
Posted Thu, 08/19/2010 - 09:03
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?
Posted Fri, 08/20/2010 - 09:51
Hi Matt,
Try to avoid training to failure unless it is while you are aiming for a new 1RM.
Posted Fri, 08/20/2010 - 15:08
how much weight do i do for these???
Posted Sat, 08/21/2010 - 09:38
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.
Posted Tue, 08/31/2010 - 00:58
Hey how do i find a percentile calculator for weights?
Posted Sun, 09/05/2010 - 11:14
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?
Posted Tue, 09/07/2010 - 11:46
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.
Posted Fri, 09/10/2010 - 12:14
how come this workout doesnt include any bicep exercises?
Posted Fri, 09/10/2010 - 12:25
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....
Posted Mon, 09/13/2010 - 13:49
what if you dont take supplements at all will it make a difference? pluse only one back move?
Posted Thu, 09/16/2010 - 14:02
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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