Powerlifting Workouts

Beginner Powerlifting Program

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Beginner Powerlifting Program.

Max Effort Squat:
1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2×3@80%)
2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm)
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/obliques

4) Sled Dragging

Max Effort Bench:
1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2×3@80%)
2) Supplemental: Triceps (Board/Floor Presses, 1-3rm)
3) Accessories: (shoulders, lats, triceps, biceps)
• Overhead Work
• Barbell Rows
• Dumbell Tricep Extensions
• Biceps

Speed Squat Day:
1) Speed Box Squats: 12 sets of 2 reps with 60% best box squat. Very fast and good form. – at the end work up some if you feel good. – 60 sec rest between sets
2) Supplemental: Goodmornings: 5rm
3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each)
• Glute Ham Raises
• Pullthroughs
• Hyperextensions
• Reverse Hypers
• Lat Pulldowns
• Hip Abductions
• Abs/obliques
4) Sled Dragging

Speed Bench Day:
1) Speed Bench: 9 sets of 3 reps with 60% best bench press. Very fast and good form – 60 sec rest between sets
2) Supplemental: Close grip bench for a 5rm
3) Accessories: (medial delts, lats, triceps, biceps)
• Pull-ups or Lat Pulldowns
• Dumbell Tricep Extensions
• Rear & Medial Delts: Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total)
• Biceps

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
3 Comments
  • Peter Mullen (@PeterFluffy) Jul 4,2015 at 5:57 pm

    whats best routine for novice to compete???50 yrs old..

  • Doyle Murphy Aug 28,2013 at 12:23 am

    I have been doing this workout for 2 months now. I had a long layoff and was hitting the gym trying to get in shape and having no luck. I saw this routine and tried it. My back is now ripped. Front has some bulk but my back looks awesome. This workout works great for dead lifting.

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