Powerlifting Workouts

Muscle and Brawn Basic Powerlifting Cycle

powerlifting-workout-mab
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Day 1: SQUAT

Squats – CYCLE
Speed Squats – 8 sets x 2 reps
Good Mornings – 3 sets
Stiff Leg Deadlifts – 3 sets
Abs – 2 sets

Day 2: BENCH

Bench Press – CYCLE
Overhead BB Press – 3 sets
Closegrip Bench Press – 2 sets
T-Bar Rows – 3 sets

Day 3: DEADLIFT

Deadlift – CYCLE
Speed Deadlifts – 8 sets x 2 reps
Good Mornings – 3 sets
Romanian Deadlifts – 3 sets
Abs – 2 sets

Day 4: BENCH

Speed Bench Press – 8 sets x 3 reps
2-Board Press – 3 sets
Overhead DB Press – 3 sets
Triceps Extension – 2 sets
T-Bar Rows – 3 sets

CYCLES

Week 1: 50 60 70 = 5 sets
Week 2: 55 65 75 = 6 sets
Week 3: 60 70 80 = 7 sets
Week 4: 55 65 75 = 6 sets
Week 5: 60 70 80 = 7 sets
Week 6: 65 75 85 = 8 sets
Week 7: 60 70 80 = 7 sets
Week 8: 65 75 85 = 8 sets
Week 9: 70 80 90 = 8 sets
Week 10: 65 75 85 = 8 sets
Week 11: 70 80 90 = 8 sets
Week 12: 75 85 95 = 9 sets

REPS

50% = 1 set x 5 reps
55% = 1 set x 5 reps
60% = 2 sets x 4 reps
65% = 2 sets x 4 reps
70% = 2 sets x 4 reps
75% = 3 sets x 4 reps
80% = 3 sets x 3 reps
85% = 3 sets x 3 reps
90% = 2 sets x 2 reps
95% = 2 sets x 2 reps

SHORTER CYCLE

CYCLES

Week 1: 50 60 70 = 5 sets
Week 2: 55 65 75 = 6 sets
Week 3: 60 70 80 = 7 sets
Week 4: 65 75 85 = 8 sets
Week 5: 70 80 90 = 7 sets
Week 6: 70 80 95 = 8 sets

Mick Madden
Mick Madden is the primary content manager for Muscle and Brawn. Questions? Please visit the forum.
15 Comments
  • alessandro Nov 12,2014 at 3:07 am

    I don’t understand, why when increase load increase volume too? it isn’t in accourd with training principie.

  • Bataz Aug 29,2013 at 9:42 am

    What do you recommend for deload week?

  • Bataz Aug 19,2013 at 11:54 am

    Can I ask who wrote the routine?

    • Mick Madden Aug 19,2013 at 2:39 pm

      I did. I used it as an intermediate lifter to bring up my lifts for about 6 months.

      • Bataz Aug 20,2013 at 1:48 am

        Ok thanks mick

  • chad Jul 31,2013 at 10:18 am

    sooo……. after the lifts with the cycle and it says, speed squats for 8 sets of 2 reps……. what weight do you use????? and then good mornings 3 sets of what weight and how many reps??? thank you for your time

  • Ben Sloan Jul 20,2013 at 2:27 am

    For the speed sets concerning bench press and squats what is the recommended weight that I should use? Heavy/light?

  • Ajinkya Joshi Jan 28,2010 at 6:26 am

    I Just Love Muscle and Brawn, My Favorite Site!!!

  • Aaron Nov 15,2009 at 4:51 pm

    What would be the recommended sets and reps for auxillary lifts?

  • […] Basic Powerlifting Routine […]

  • Robert Oct 12,2009 at 2:45 am

    Would it be ok to add bench lockouts in anywhere? On the heavy or speed day…if so in place of what exercise?

  • Steve Shaw Oct 11,2009 at 9:07 pm

    No strict rest periods, but don’t over due it. get back under the bar when ready. For the other work, just try and use 6-10 rep range and progress each workout without going to failure.

  • Robert Oct 11,2009 at 8:54 pm

    What about rest time for each?
    Also how many reps and what weight should I be aiming for with the other exercises…ex day one goodmorning and stiff legged deads?

  • Steve Shaw Oct 11,2009 at 2:09 pm

    Yes, 50 = 50% 1RM

    Week 1: 50 60 70 = 5 sets

    50% = 1 set x 5 reps
    60% = 2 sets x 4 reps
    70% = 2 sets x 4 reps

  • Kent Oct 11,2009 at 3:10 am

    Need further explanation on the routine please. ie. For squat cycle, wk 1 , 50 would be 1 set 50% of 1RM for 5 reps. Is this correct?

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