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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About The Author
M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

210 Comments+ Post Comment

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Posted Fri, 07/17/2015 - 03:03
Johnson

Hi I'm a fitness trainer I workout 5 days a week but no improvement due to slow twitch muscle fibers so Will this program help me or any other specific program u suggest me I need to increase my muscle size and strength please please do reply please help me thanks

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Posted Fri, 04/03/2015 - 12:55
Habib

dear steve, could u please make this clear for me, because i didnt got the concept of it,
(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.)

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Posted Sat, 01/31/2015 - 13:58
devkaran

hi
now my weight power

squat 200
dead lift 200
bench 135 kg
how much gain strainth in this program

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Posted Wed, 01/07/2015 - 01:27
Adil

Can i use this schedule for 1 week and then build mass the other?

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Posted Wed, 01/07/2015 - 01:25
Adil

I am inquiring about this schedule and just wanted your suggestion about this. Can I do this schedule for 1 week and then build mass the other week? Please give me your feed back.. Thnx

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Posted Tue, 01/06/2015 - 22:46
Junior

Im using the exact plan, and I must say this is probably the best plan I've been using so far...

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Posted Mon, 03/03/2014 - 00:13
Simon

Can I do cardio on rest days?

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Posted Mon, 02/24/2014 - 19:38
Trey Watkins

Hey Steve love your channel. I was wondering do you have any advice on how to increase my squat. I would say I'm a intermediate lifter at 20 years old I bench about 300 but only squat 405-415. I want to become a elite powerlifter someday. I have been told I might not be eating enough and that might be why I haven't seen much gains in my squat especially compared to my bench. I would appreciate your advice on powerlifting and diet. Stay big man!

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Posted Tue, 01/07/2014 - 01:33
Brendan

So I've been do this routine for about 4 weeks now. I have seen my squat and deadlift go up in weight. But I'm still struggling to hit my 1RM. What could be the problem?

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Posted Mon, 01/06/2014 - 03:20
kirk

One rowing movement and five pressing movements? This program doesn't seem very balanced... Surely doing leg extensions for low reps wouldnt be a good idea either?

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Posted Sat, 12/21/2013 - 16:34
todd ukleja

now why is the deadlift 6-8 reps instead of the same as the bench and squat?

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Posted Sat, 12/07/2013 - 18:55
Travis

Hello, i work out after school in my school's gym so Saturday is not an option for weight lifting (i normally do cardio/abs on weekends) i was wondering if i could mix up the days like have day 1 Monday, day 2 Tuesday; day 3 Wednesday; and day 4 Thursday. or are those rest days necessary between the days
~Thanks

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Posted Mon, 10/07/2013 - 00:54
Lawrence V

Hi, Steve
I have a few questions.
firstly why is there minimal back exercises and no bicep days?
secondly what would be a suitable diet for someone who is 18 years old and 175cm (5.74 f) and 93kg (205lbs).

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Posted Tue, 08/27/2013 - 10:05
senthil

Hi Steve
is this the advanced level of power-lifting.. as i am using a 5*5 program but have reached a pleatue at 400lb dead-lift 200lb bench and 340 squat...what would you recommend me to increase my gains further.as i want to participate in power lifting competitions..
thank you

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Posted Wed, 07/24/2013 - 21:09
Dana walker

Hey dude I was wandering if it would i would take c4 before I workout and AfterGlow after I workout would it be ok? Would it hurt me

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Posted Wed, 07/24/2013 - 21:09
Dana walker

Hey dude I was wandering if it would i would take c4 before I workout and AfterGlow after I workout would it be ok? Would it hurt me

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Posted Wed, 07/24/2013 - 21:08
Dana walker

Hey dude I was wandering if it would i would take c4 before I workout and AfterGlow after I workout would it be ok? Would it hurt me

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Posted Sat, 07/20/2013 - 17:36
Alex

Chest and back on the same day....?

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Posted Sun, 07/28/2013 - 02:10
Ashish

That sounds like a normal muscle group for me. Nothing unusual about it. I am gaining strength a lot of strength with this routine. i am running in the 6th week now.

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Posted Mon, 06/17/2013 - 01:14
imamhano

man i wanted to tell you that I FELT STUPID WHEN I DID THE WORKOUT

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Posted Tue, 07/02/2013 - 05:37
Howard

Whoa, you must be ronnie coleman or arnold schwarzenneger to judge the routine so early. Generally you need to give it 8 - 10 weeks to pass a judgement any routine. I am following the routine for 2 weeks and registering great progress with this routine. Thanks to M&S.

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Posted Sun, 06/16/2013 - 12:58
Matt

I know im 3 years late but how long should it be till results are seen or when should i max out. Also will this program add about 40-50 pounds to bench

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Posted Sun, 06/14/2015 - 08:38
David

No routine on earth will add 40-50 lbs in 5 weeks

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Posted Tue, 05/21/2013 - 18:27
Logy

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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Posted Wed, 06/12/2013 - 12:17
Ashish

This routine is definitely going to help you in gaining muscle and power, provided you keep a balanced diet. 1 .gram protein per pound of weight at least. Don't forget carbs as it will give you energy during the workout.

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Posted Sun, 05/12/2013 - 13:01
sourabh

I like u. Powerlifting

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Posted Fri, 05/03/2013 - 10:27
Alex

What kind of fat-loss should you be doing along with this if your looking to lose fat and gain strength.

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Posted Fri, 04/19/2013 - 08:59
Sean

Hey love the article, but I wanna focus more
On dead lifts. Any routines or anything that can help me increase it? Thanks

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Posted Tue, 04/02/2013 - 14:35
grant

is it ok to do your 1rep max evey week as a see on this program you do that at the end

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Posted Tue, 04/02/2013 - 14:25
grant

can you uses this for years this program

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Posted Tue, 03/05/2013 - 14:39
matt sohmer

World Record Squat, 800 Pounds at 19 years old

https://www.youtube.com/watch?v=QadgdRNRpMY

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Posted Sun, 03/03/2013 - 10:00
Gelo

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 :)

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Posted Sun, 02/24/2013 - 03:25
tk

HI.how long do you rest for, before you start a new week?1day. 2ays?

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Posted Mon, 02/18/2013 - 17:30
Chris

okay, so you have to decrease weight after each set?

Joey's picture
Posted Fri, 02/22/2013 - 12:44
Joey

For the most part you will be using the same weight. Generally, you'll be able to preform fewer reps as you fatigue.

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Posted Tue, 01/15/2013 - 14:21
Georgie Baig

why is incline bench press on shoulder? i do it for upper chest usually never knew it was for shoulder too

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Posted Sun, 12/02/2012 - 01:29
David A

Bro, DO YOU EVEN LIFT!?

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Posted Mon, 11/26/2012 - 19:34
victoria

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

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Posted Thu, 11/08/2012 - 17:00
Aenohe

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

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Posted Thu, 11/01/2012 - 03:11
Mela

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.

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Posted Tue, 10/16/2012 - 20:11
Matt

Would it hurt to add pullups, biceps, and ab work to this workout?

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Posted Tue, 10/09/2012 - 00:33
brandon

Is it ok if I replace squats with leg press? Just a more preferable exercise

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Posted Wed, 10/03/2012 - 02:24
Tony

What about biceps?

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Posted Tue, 10/02/2012 - 17:08
Dominic

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

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Posted Wed, 09/05/2012 - 07:57
Zach

Is this a good routine for an amatuer bench press competitor?

Steven's picture
Posted Thu, 09/06/2012 - 13:46
Steven

Depends on your experience level and form.

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Posted Sat, 09/01/2012 - 00:55
Ryan Hutchinson

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

Steven's picture
Posted Thu, 09/06/2012 - 13:46
Steven
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Posted Mon, 09/10/2012 - 17:53
Ryan

Is this a good workout for me even if I've been lifting for 6 years?

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Posted Mon, 08/13/2012 - 12:24
christos

what about rest between sets and between excersie?