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Full Body Powerlifting Workout

Powerlifting is becoming very popular. If you don’t know what is powerlifting, you can read our article, “What Is Powerlifting? Should I Do?“. Let’s continue with the 4 weeks full body powerlifting workout program.

While doing the exercise always try to feel it. Feel the stress on your muscles. Otherwise it is not possible to gain muscle. Don’t forget to choose correct weight to not get injured.

The Future of Powerlifting

It seems the new generation found the correct sport for them, solving the mystery that muscle building is only possible by strengthening. This alternative sport is progressing step by step towards becoming one of the basic sports.

4 weeks full body powerlifting workout program

Be careful that this program is a basic program and not prepared specially for you.

1st Day of the workout

  • Squat exercise 3 x 3
  • Paused bench exercise 3 x 3
  • Competition deadlift Exercise 3 x 3

* RPE 8

  • Long pause bench press exercise 3 x 5
  • Leg extension exercise 3 x 10
  • Hip thrust exercise 3 x 10
  • Machine row exercise 3 x 10
  • Facepull 3 x 20

*RPE 9

2nd day of the workout

  • Squat exercise 3 x 2
  • Paused bench exercise 3 x 2
  • Romanian deadlift exercise 3 x 5

*RPE 8

  • Front squat exercise 3 x 5
  • Hip thrust exercise 3 x 10
  • Dips exercise 3 x 10
  • Facepull exercise 3 x 20
  • Lat pulldown exercise 3 x 10

*RPE 9

3rd day of the workout

  • Squat exercise 2 x 2 (RPE 8)  + 2 x 1 (RPE 9)
  • paused bench exercise 2 x 2 (RPE 8)  + 2 x 1 (RPE 9)
  • deadlift exercise 2 x 1 (RPE 9)
  • hip thrust exercise 3 x 5 (RPE 8)
  • Paralel pin squat exercise 3 x 5,
  • Cheat row exercise 3 x 5,
  • Board press exercise 3 x 5,
  • Facepull exercise 3 x 20  

*RPE 9

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