100% Powerlifting Workout
Workout Summary:
| Training Level: | Advanced | |
| Main Goal: | Increase Strength | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Submitted By: | Damien |
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Description of Workout:
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 |
| Workout 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 |
| Workout 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 |
| Workout 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. | ||
| 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
