Powerlifting Routine

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7 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength.

Powerlifting is based upon straight power of an individual and this routine is purely for strength gains.

With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest.

While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.

Chest and Back 7 exercises, 1 hr 12 mins

Barbell Bench Press	4x8,6,6,4 reps	rest: 90s
Barbell Incline Bench Press	4x8,6,6,4 reps	rest: 90s
Dumbbell Bench Press	4x8,6,6,4 reps	rest: 90s
Dumbbell Incline Bench Press	4x8,6,6,4 reps	rest: 90s
Barbell Bent Over Row	4x8,6,6,4 reps	rest: 90s
Cable Seated Row	4x8,6,6,4 reps	rest: 90s
One Arm Dumbell Row	4x8,6,6,4 reps	rest: 90s

Rest 0 exercises, 0 min

Legs 6 exercises, 1 hr 4 mins

Barbell Squat	5x10,8,6,6,4 reps	rest: 90s
Leg Press	4x8,6,6,4 reps	rest: 90s
Leg Extensions	4x8,6,6,4 reps	rest: 90s
Seated Leg Curl	4x8,6,6,4 reps	rest: 90s
Standing Calf Raises	4x10 reps	rest: 90s
Standing Dumbbell Calf Raise	4x10 reps	rest: 90s

Rest 0 exercises, 0 min

Triceps and Shoulders 8 exercises, 59 mins

Barbell Shoulder Press	4x8,6,6,6 reps	rest: 60s
Dumbbell Arnold Press	4x8,6,6,6 reps	rest: 60s
Dumbbell Lateral Raise	4x8,6,6,6 reps	rest: 60s
Dumbbell Front Raise	4x8,6,6,6 reps	rest: 60s
Barbell Close Grip Bench Press	4x8,6,6,6 reps	rest: 60s
Barbell Triceps Extension	4x8,6,6,6 reps	rest: 60s
Dumbbell Standing Triceps Extension	2x8 reps	rest: 60s
Chest Dip	2x10 reps	rest: 60s

Legs and Back 6 exercises, 1 hr 8 mins

Barbell Deadlift	5x10,8,6,6,4 reps	rest: 90s
Barbell Squat	5x10,8,6,6,4 reps	rest: 90s
Leg Press	4x8,6,6,4 reps	rest: 90s
Leg Extensions	4x8,6,6,4 reps	rest: 90s
Seated Leg Curl	4x8,6,6,4 reps	rest: 90s
Standing Calf Raises	4x12 reps	rest: 90s