My recommended Powerlifting Workout Routine is a five-day split that has a chest and triceps day, a back and biceps day, a leg and core day, and a shoulder and triceps day. I recommend that you do your back and biceps day twice a week with as many days as possible between workouts.
I recommend adding an additional back day because you do not want to create an imbalance by having two push days (chest and shoulders) and only one pull day (back). You want to avoid having an imbalance in your lifting routine because imbalance often leads to injury. The following workout routine is one that I recommend for adding size and power, and the one I am currently doing myself.
Remember to log your workouts in your journal. You want to say how many reps you did and with what weight. A journal will help you keep track of your lifts and help you adjust your weights to allow for gradual overload and progression. Remember to push yourself, but always be safe and have fun!
Chest Day:
- Flat Bench: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.
- Incline Bench: Do four sets with the same rep ranges as you did on flat bench.
- Decline Bench: Do four sets with 3-5 reps per set.
- Dumbbell Fly or Machine Fly: Do three sets with 8-12 reps per set. You really want exhaust your chest with this lift and you should feel a stretch in your pectoral muscle with each set.
- Triceps: Do four sets of any triceps workout you would like. I recommend doing a cable triceps workout.
Back Day #1:
- Cable Wide Grip-Row: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.
- Cable Wide Grip-Pulldown: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.
- Deadlift: Do four sets with 3-5 reps per set.
- Dumbbell Row: Do three sets with 8-12 reps per set.
- Biceps: Do four set of any bicep workout you would like. I recommend doing decline bicep curls on a bench for maximum muscle activation.
Legs/Core Day:
- Squats: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.
- Standing Calf Raises: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.
- Lunges: Do four sets with 8-12 reps per set.
- Front Plank: Do three sets with 30-60 seconds per set.
- Side Plank: Do three sets with 30-60 seconds per set.
