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Basic Squat & Deadlift Routine


Powerlifting Bench Press Techniques

This routine is very similar to the beginner's bench routine. The number of reps have been decreased and I would encourage lifters to concentrate on maximal bar speed as you come up from your squat. It is also important to note that all squats should be performed as box squats at or below parallel. If you have questions on box squats, please feel free to contact me at
e-normous.

WEEKS 1-4 (TWICE PER WEEK)
(SQUAT MONDAY — DEADLIFT WEDNESDAY)

**Work on abs, lower back and hamstrings on Friday. Leg raises, good mornings and hamstring curls should be done in higher reps (10-20) with a shorter rest period.

Week 1 — 5 SETS X 5 REPS 60% of 1 rep max

Week 2 — 5 SETS X 5 REPS 62.5%

Week 3 — 5 SETS X 5 REPS 65%

Week 4 — 5 SETS X 5 REPS 67.5%

**Pause on the box and then explode. Keep the weight under control and do not let the weight bounce on you shoulders at the top. If you are producing that much bar speed, increase the weight until the bar speed is still high, but not enough to throw the bar.

WEEKS 5-8
(MONDAY - WEDNESDAY - FRIDAY [ABS, LOWER BACK, HAMS])

** On day 2, always work your way up to the 1 rep sets using 3 to 4 sets of lower weight for 2-3 reps, increasing the weight with each set.

Week 1
Day 1
Squats - 3 SETS X 3 REPS 60% (explode off of the box)
Deadlift - 3 SETS X 3 REPS 60%

Day 2
Squats - 1-2 SETS X 1 REP 80%

Day 3
Abs, Lower Back, Hams

Week 2
Day 1
Squats - 3 SETS X 3 REPS 62.5% (explode off of the box)
Deadlift - 3 SETS X 3 REPS 62.5%

Day 2
Deadlift -1-2 SETS X 1 REP 85%

Day 3
Abs, Lower Back, Hams

Week 3
Day 1
Squats - 3 SETS X 3 REPS 65% (explode off of the box)
Deadlift - 3 SETS X 3 REPS 65%

Day 2
Squat -1-2 SETS X 1 REP 87.5%

Day 3
Abs, Lower Back, Hams

Week 4
Day 1
Squats - 3 SETS X 3 REPS 67.5% (explode off of the box)
Deadlift - 3 SETS X 3 REPS 67.5%

Day 2
Squat -1-2 SETS X 1 REP 90-95%
10-15 minute rest
Deadlift -1-2 SETS X 1 REP 90-95%

Day 3
Rest


**On the 9th week take day 1 off and find a new 1 rep max on day 2. You can repeat this cycle or try a new workout at the beginning of the next week.

 

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