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4 Day Base Powerlifting Workout Program
Just wrote this. Its a base powerlifting workout routine. After a few months, adjust the assistance work to target whatever helps you. For example, switch out paused squats for good mornings.
Nothing fancy, just try to add weight each week when you hit the desired rep range. The majority of people can use something like this there entire lifting careers and really never need anything else. Hopefully this helps somebody.
(Sets listed are worksets, not warmups)
Base Powerlifting Workout Program
Day 1
Paused bench 3×3
Close grip 2×5
Military press 2×8
Rear laterals (thumbs up) 3×10
Dumbbell triceps extensions 3×10
Day 2
Squat 2×5
Pause squat 2×5
Dumbbell swings 2×10
Leg curls or glute ham raise 3×10
Calf raise 2×20
Abs
Day 3
Slingshot or board press 2×5
Floor press 2×5
Rear laterals (normal grip) 3×10
Lying triceps extensions 2×12
Cable Triceps extensions 2×20
Barbell or hammer curl 3×15
Day 4
Deadlift 2×5
Dimel deadlift 2×10
Back extensions 3×10
One arm rows 2×10
Wide grip pulldowns 2×10
Abs
Just wrote this. Its a base powerlifting workout routine. After a few months, adjust the assistance work to target whatever helps you. For example, switch out paused squats for good mornings.
Nothing fancy, just try to add weight each week when you hit the desired rep range. The majority of people can use something like this there entire lifting careers and really never need anything else. Hopefully this helps somebody.
(Sets listed are worksets, not warmups)
Base Powerlifting Workout Program
Day 1
Paused bench 3×3
Close grip 2×5
Military press 2×8
Rear laterals (thumbs up) 3×10
Dumbbell triceps extensions 3×10
Day 2
Squat 2×5
Pause squat 2×5
Dumbbell swings 2×10
Leg curls or glute ham raise 3×10
Calf raise 2×20
Abs
Day 3
Slingshot or board press 2×5
Floor press 2×5
Rear laterals (normal grip) 3×10
Lying triceps extensions 2×12
Cable Triceps extensions 2×20
Barbell or hammer curl 3×15
Day 4
Deadlift 2×5
Dimel deadlift 2×10
Back extensions 3×10
One arm rows 2×10
Wide grip pulldowns 2×10
Abs
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