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100% Powerlifting Workout

Average: 4 (115 votes)
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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:

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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Comments (202)

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murtuza Marfani
Posted Mon, 05/24/2010 - 00:53

how long does this workout cycle for? How many weeks?

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Steve's picture
Steve
Posted Mon, 05/24/2010 - 03:15

This is not a cycle. Continue to use it as long as you are making gains.

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sourabh
Posted Sun, 10/30/2011 - 22:40

goood shadul

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Chalean Extreme...
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?

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mohie
Posted Thu, 06/03/2010 - 10:17

good good good

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Jane
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?

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Steve
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.

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sean
Posted Thu, 10/28/2010 - 10:27

Yes you increase your weight as you go up. Make sure you take enough rest though.

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Trevor
Posted Mon, 07/11/2011 - 01:11

you increase in weight as number of reps decrease.

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ChrisA
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.

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Vic the D'Ugamost
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?

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Steve
Posted Mon, 06/28/2010 - 14:20

You can do cardio on off days. You generally won't lose strength unless you are undereating.

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mike
Posted Mon, 02/28/2011 - 09:28

How do I know if I am under eating? I am 6'3" and weigh 220.

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taz
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

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Chad
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!

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Christopher Rosa
Posted Wed, 06/30/2010 - 08:19

how should I do this cycle and when do u see the results

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Steve
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.

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Paul
Posted Thu, 07/01/2010 - 23:48

looks good I'm going to try it.....

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Raj
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?

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Steve
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.

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Kyle
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.

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Adam
Posted Sun, 07/11/2010 - 09:04

Hi, what kind of eating programme do you recommend to go in conjunction with this training? Thanks

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Steve
Posted Mon, 07/12/2010 - 12:08

Hi Adam,

What are your goals? TO get stronger, or to get both big and strong?

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I want I can !!!
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

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Steve
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...

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alejandro
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?

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Steve
Posted Fri, 07/16/2010 - 11:24

Hi Alejandro,

I would stick with bench press. They are by far a better muscle mass builder.

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Liam
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!

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Steve's picture
Steve
Posted Tue, 07/20/2010 - 19:27

Close grips are already part of this workout.

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jim
Posted Mon, 07/19/2010 - 17:12

what about rest between sets

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Steve's picture
Steve
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.

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christos
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?

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steven
Posted Sat, 07/31/2010 - 08:20

what kind of supplements do you suggest taking?

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Steve
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).

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Jay
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?

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Steve
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...

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hasnain
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?

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Steve
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.

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Ray
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.

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Matt
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?

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Steve
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.

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phil
Posted Fri, 08/20/2010 - 15:08

how much weight do i do for these???

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Steve
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.

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Justin Grant
Posted Tue, 08/31/2010 - 00:58

Hey how do i find a percentile calculator for weights?

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Vic the D'Ugamost
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?

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Steve
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.

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paul
Posted Fri, 09/10/2010 - 12:14

how come this workout doesnt include any bicep exercises?

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Steve
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....

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dan
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?

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Steve
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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