Straight Powerlifting Workout
From The Bodybuilding.com Workout Database

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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