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, 05/07/2012 - 17:22
I used to do this work out. Every 8 weeks I'd cycle it with a different workout and I saw alot of gains. This coming from a guy who never lifted in his life. Excellent workout.
Posted Sun, 05/13/2012 - 21:52
steve,been lifting for almost 2 years but just started getting into powerlifting..i got a 400lb deadlift a pretty good squat but my bench is very week..im trying to stay natural and use legal supliments only but my bench increases very slowly..what should i do? ive been doin the 6 sets of 4 thing but it still is weak...what should i do? and how do u feel about kleens?
Posted Sat, 05/26/2012 - 17:43
For how long should we use this program and what is the break between each set
Posted Mon, 06/18/2012 - 18:32
Would it be wise to throw in biceps or no?
Posted Fri, 06/22/2012 - 17:31
I'm looking to increase my bench press,I have a solid Max at 435 touch and go and a 405 pause but I've been stuck there for a few months now, im not too sure if im over doing it,if u could give me so pointers help anything would be great,
My cheat wrkout starts with flat bench, warmup with 225*10 then I start with 275*10 295*8 315*8 335*4 365*3 385*2 405*1, then do 2 sec pauses with 315*6 295*8 275*10, then flies 4 sets 12, incline with 225 4 sets of 8, then 4*25 dips, I just turned 24 an 6'2" and 240lbs, I honestly need any advice I can get to get me over this slump, thanks!
Posted Mon, 07/16/2012 - 16:41
I've got a meet in six weeks and this routine seems ideal for me. What increases do you suggest each week? I was thinking 5 to 10 kg. Do you think that is ok
Posted Sun, 07/29/2012 - 15:24
Should I increase the weight between sets? or just do the same weight and increase it each week?
Posted Sun, 08/12/2012 - 15:58
whats the advanced program for increase strength goal??
Posted Mon, 08/13/2012 - 12:24
what about rest between sets and between excersie?
Posted Sat, 09/01/2012 - 00:55
Would this workout be sufficient enough to help me increase my strength for football or is there another one that would work better that you would recommend? I've done this before when I was just lifting for fun but now it's time for me to shift gears and start focusing on making some big increases because I'm trying prepare myself for a chance to play football again since I've decided to go back to college.
-Ryan
age 21
Posted Thu, 09/06/2012 - 13:46
I would recommend a workout more like this:
http://www.muscleandstrength.com/workouts/strength-bulk-beginner-workout...
Posted Mon, 09/10/2012 - 17:53
Is this a good workout for me even if I've been lifting for 6 years?
Posted Wed, 09/05/2012 - 07:57
Is this a good routine for an amatuer bench press competitor?
Posted Thu, 09/06/2012 - 13:46
Depends on your experience level and form.
Posted Tue, 10/02/2012 - 17:08
I am a 15 year old
Boy I do abs every other day I play hockey I am looking to build muscle fast and get bigger people pick on me for my size what would be the best thing for me to do to get bigger
Posted Wed, 10/03/2012 - 02:24
What about biceps?
Posted Tue, 10/09/2012 - 00:33
Is it ok if I replace squats with leg press? Just a more preferable exercise
Posted Tue, 10/16/2012 - 20:11
Would it hurt to add pullups, biceps, and ab work to this workout?
Posted Thu, 11/01/2012 - 03:11
My question is in regards to back arch while benching. I'm new to powerlifting. I've been at it 4 months and my leg press max is 700, but my body is slow to build chest and back muscles. When I arch, my back is sore for days. Is it from new muscle growth, or should I lose the arch? I should point out I am not looking to bulk up (which I know isn't a risk, me being female and all), just getting strong. Thanks.
Posted Thu, 11/08/2012 - 17:00
Steve
1.Can you explain me why author prefer machine exercise over free weight in pure strength routine.
2. On Saturday we should do Dead-lifts as leg day do you mean that we should do Stiffed Dead-lifts.
3. What is your opinion about simple strength routine where you alternate basic barbell exercises for chest,back,legs and shoulders on Monday,Wednesday and Friday. Each with perfect form and 5sets between 4-6 reps.
Example:
Monday Bench press 5 X 4-6 Reps
Squats 5 X 4-6 Reps
Dead-lifts 5 X 4-6 Reps
Military press 5 X 4-6 Reps
Wednesday - alternate exercises for same muscle groups
Friday - alternate exercises for same muscle groups
Posted Mon, 11/26/2012 - 19:34
good workout schedule for the week but what if you barely starting power lifting what can i do to not get sore in my legs a quickly
Posted Sun, 12/02/2012 - 01:29
Bro, DO YOU EVEN LIFT!?
Posted Tue, 01/15/2013 - 14:21
why is incline bench press on shoulder? i do it for upper chest usually never knew it was for shoulder too
Posted Mon, 02/18/2013 - 17:30
okay, so you have to decrease weight after each set?
Posted Fri, 02/22/2013 - 12:44
For the most part you will be using the same weight. Generally, you'll be able to preform fewer reps as you fatigue.
Posted Sun, 02/24/2013 - 03:25
HI.how long do you rest for, before you start a new week?1day. 2ays?
Posted Sun, 03/03/2013 - 10:00
Im a football player and I want to improve my strength to become more 'powerful' on the pitch.. will this type of program be beneficial for me?? If yes.. for how many months should I carry on with it.. or I just have to keep on following it?
Thanks in advance :)
Posted Tue, 03/05/2013 - 14:39
World Record Squat, 800 Pounds at 19 years old
https://www.youtube.com/watch?v=QadgdRNRpMY
Posted Tue, 04/02/2013 - 14:25
can you uses this for years this program
Posted Tue, 04/02/2013 - 14:35
is it ok to do your 1rep max evey week as a see on this program you do that at the end
Posted Fri, 04/19/2013 - 08:59
Hey love the article, but I wanna focus more
On dead lifts. Any routines or anything that can help me increase it? Thanks
Posted Fri, 05/03/2013 - 10:27
What kind of fat-loss should you be doing along with this if your looking to lose fat and gain strength.
Posted Sun, 05/12/2013 - 13:01
I like u. Powerlifting
Posted Tue, 05/21/2013 - 18:27
In this workout can i expet muscle gains and strenght? If no.. Can you please help me with another workout that includes both with powerlifting approach.. Thanks 4 answer, Have a great day..
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