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100% Powerlifting Workout

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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
ExerciseSetsReps
Barbell Bench Press5See instructions
Dumbbell Bench Press48, 6, 6, 4
Weighted Chest Dip44-6
Back
ExerciseSetsReps
Seated Row510,8,8,8,6
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
ExerciseSetsReps
Squat6See instructions
Leg Curl44-6
Leg Extension44-6
Standing Calf Raise415
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
ExerciseSetsReps
Military Press46
Incline Bench Press46
Dumbbell Front Raise48
Triceps
ExerciseSetsReps
Close Grip Bench Press410, 8, 6, 4
Lying Tricep Extension46-8

 

Day 4 – Saturday – Legs
Legs
ExerciseSetsReps
Deadlifts66-8
Leg Curl410
Smith Machine Lunge56 each leg
Standing Calf Raise510-15

 

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