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Gym Workout Routines - Powerlifting

Natural Bodybuilder Matt performing Barbell Squats

Please find below a sample powerlifting gym workout routine, kindly provided from the bestselling publication Gym Workouts: Maps to Success. The image is also taken from our related workout app GP Shuffle.

Please be aware that the powerlifting gym workout provided is an advanced workout program. It is not recommended that the workout routine be performed for a duration longer than 4 weeks. Ideally (to reap the rewards), you will have weight trained consistently for many years, progressing through gym workout routines, such as Toning Workout Routines for Men > Strength Training Workouts > Bodybuilding 2 Day Split. 

For further ideas, review our article Gym Workout Upgrade Options, or, for hundreds of gym workouts and process maps to follow, please consider purchasing the highly recommended aforementioned Gym Workouts: Maps to Success.

For further free gym advice & tips, please feel free to browse the Gym Professor website. Also, remember to sign up to our free no-spam newsletter. By the way, we can now be found on Facebook and Twitter too.

3-Day Split Powerlifting Gym Routine:

Sample Gym Routine - Powerlifting
Weeks - 1 to 4

Training Days - Weights 3 times a week with a rest day between each workout (i.e. Mon., Weds., Fri.)

Working Sets - 3 to 5 (3-4 mins. rest between sets)
Repetitions - 6 to 1
Percentage of 1 RM (if applicable) - 85 to 100%

Gym Workout A:

WORKOUT A
No.
EXERCISE
TARGET AREA
1
Squats
Quadriceps (Thighs)
2
Stiff-Leg Deadlifts
Hamstrings (Leg Biceps)
3
Military Press
Deltoids (Soulders)
4
Barbell Shrugs
Trapezius (Traps)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

 

Gym Workout B:

WORKOUT B
No.
EXERCISE
TARGET AREA
1
Flat Bench Press
Pectoralis Major (Chest)
2
High Pulls
Trapezius (Traps)
3
Dips
Triceps (Arm)
4
Seated Calf Raises
Gastrocnemius & Soleus (Calfs)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

 

Gym Workout C:

WORKOUT C
No.
EXERCISE
TARGET AREA
1
Deadlifts
Latissimus Dorsi (Back)
2
Bent-Over Barbell Rows
Latissimus Dorsi (Back)
3
Barbell Curls
Biceps (Arm)
4
Sit-Ups
Abdominals (Stomach)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Gym Workout C:

Workout C
No.ExerciseTarget Area
1 Deadlifts Latissimus Dorsi (Back)
2 Bent-Over Barbell Rows Latissimus Dorsi (Back)
3 Barbell Curls Biceps (Arm)
4 Sit-Ups Abdominals (Stomach)
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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