Straight Powerlifting Workout

Schedule

 

 SUNDAY  MONDAY  TUESDAY  WEDNESDAY  THURSDAY  FRIDAY  SATURDAY
  Workout #1   Workout #2   Workout #3 Workout #4

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

 

 

Workout #1

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5
Bench Press - 2-3 Reps          
Cable Rows - 6-8 Reps          
Flat DB Press - 4-6 Reps          
Dips - 6-8 Reps          

Workout #2

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Squat - 1-3 Reps            
Leg Curls - 6-8 Reps            
Leg Extensions - 6-8 Reps            
Standing Calf Raises - 16-20 Reps            

Workout #3

EXERCISE Set #1 Set #2 Set #3 Set #4
Close Grip Bench - 10-12 Reps        
DB Front Shoulder Raises - 10-12 Reps        
Incline Bench Press - 10-12 Reps        
DB Shoulder Press - 8-10 Reps        
Skull Crushers - 6-8 Reps        

Workout #4

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6
Deadlift - 6-8 Reps            
Leg Curls - 10-12 Reps            
Lunges - 6-8 Reps            
Lat Pulldowns - 8-10 Reps            
Standing Calf Raises - 16-20 Reps            

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