|
|
|||||||
|
Sample Beginner Powerlifting Routine This routine is excellent for beginner powerlifters. It is easy to follow and requires no special equipment you wouldn't find in a gym. I used it to put 245 lbs on my total in 4 months.
To use the program, you need to know your max lifts for squat, bench, and deadlift. Then approximate the poundages you use from the percentages below. Each week, add 5 lbs to the previous week's weight for each set. Below are details about the program. 10 REPS PHASE Heavy day week 1 week2 week3 week4 1) 60% 60%+5lb 60%+10 60%+15 2) 65% 65%+5lb 65%+10 65%+15 3) 70% 70%+5lb 70%+10 70%+15 Light Day week1 week2 week3 week4 1) 50% 50%+5lb 50%+10 50%+15 2) 55% 55%+5lb 55%+10 55%+15 3) 60% 60%+5lb 60%+10 60%+15 8 REPS PHASE Heavy day week1 week2 week3 week4 1) 65% 65%+5 65%+10 65%+15 2) 70% 70%+5 70%+10 65%+15 3) 75% 75%+5 75%+10 65%+15 4) 80% 80%+5 80%+10 65%+15 Light day week1 week2 week3 week4 1) 55% 55%+5 55%+10 55%+15 2) 60% 60%+5 60%+10 60%+15 3) 65% 65%+5 65%+10 65%+15 4) 70% 70%+5 70%+10 70%+15 5 REPS PHASE Heavy Day week1 week2 week3 week4 1) 70% 70%+5 70%+10 70%+15 2) 75% 75%+5 75%+10 75%+15 3) 80% 80%+5 80%+10 80%+15 4) 85% 85%+5 85%+10 85%+15 5) 90% 90%+5 90%+10 90%+15 Light Day week1 week2 week3 week4 1) 60% 60%+5 60%+10 60%+15 2) 65% 65%+5 65%+10 65%+15 3) 70% 70%+5 70%+10 70%+15 4) 75% 75%+5 75%+10 75%+15 5) 80% 80%+5 80%+10 80%+15 3 REP PHASE Heavy Day week1 week2 week3 week4 1) 75% 75%+5 75%+10 75%+15 2) 80% 80%+5 80%+10 80%+15 3) 85% 85%+5 85%+10 85%+15 4) 90% 90%+5 90%+10 90%+15 5) 95% 95%+5 95%+10 95%+15 Light Day week1 week2 week3 week4 1) 65% 65%+5 65%+10 65%+15 2) 70% 70%+5 70%+10 70%+15 3) 75% 75%+5 75%+10 75%+15 4) 80% 80%+5 80%+10 80%+15 5) 85% 85%+5 85%+10 85%+15 MAX DAY Test all your lifts today for your new one-rep max. It is preferable for this to be in a meet, but it is not necessary. |
|||||||
|
Bench Day Assistance Exercises incline press
military press skull crushers tricep pressdowns plate raise shrugs ...or other lifts you think will address weak spots. For example, if you have problems with lockout on the bench, concentrate on tricep work. |
Squat/Deadlift Assistance exercises Good Mornings
Glute/Ham raise (aka hyperextensions) lat pulldown barbell rows barbell curls wrist curls abs ...or other lifts that address weak spots. Whatever you choose, make sure you do lots of "core" work (that is, the lower back and abs). |
||||||
|
Additional Tips on the Program: 1) If you miss a rep on one of the three big lifts, repeat the entire week until you get all the reps. No exceptions.
2) The first two phases are meant to build a foundation of good conditioning in order to prepare you for the strength work ahead. As you get into the 5 and 3 rep phases, it is probably wise to lower the volume since you are working at higher intensity. Drop 1-2 assistance lifts as you get into each new phase. However, you should always address weaknesses. 3) The assistance lifts listed are not set in stone. If you do not feel comfortable with an exercise, find another which targets the same muscle groups. 4) On light days, use the opportunity with lighter weight to work on form and speed. Explosiveness is key to a powerlifter; use this day to develop it. |
|
||||||
|
|||||||
|
|
|||||||