Powerlifting workouts for beginners
First things first you will find more intricate and detailed information on these programs on powerliftingtowin. This is a summary of the content their for you to navigate quciker through the repschemes and fin everything in one post. This is only recommended for lifters who have ideally run at least one programme for more than three months, because this will give the right knowledge to now what these sets and repetitions mean to you in real life.
If you are a complete newbie, please familiarise yourself with concepts like linear progression, periodization and fatigue management first before reading on. If you have questions put them in the comments below.
Basics
When you are looking at the structure of the following six beginner programs which you can find discussed on several forums online here are some basics for you to skim and scan following applies:
The number which is mnetiones first is the number of sets you do of the particular exercise.
The second number describes the number of repetitions.
If there is a a "+" after the number of repetitions it emans that you will perform an AMRAP set, which means as many repetitions as possible without form break down.
Alt. means alternating.
Starting Strength
“A” Day:
Squat: 3×5
Bench: 3×5
Deadlift: 1×5
“B” Day:
Squat: 3×5
Overhead Press: 3×5
Power Clean: 5×3
Week 1:
Mon: Day “A”
Wed: Day “B”
Fri: Day “A”
Week 2:
Mon: Day “B”
Wed: Day “A”
Fri: Day “B”
5lbs on the squat, 10lbs on the deadlift, and 2.5lbs on the upperbody lifts and power cleans.
Stronglifts 5x5
The StrongLifts 5×5 Routine:
Day A:
Squat: 5×5
Bench: 5×5
Deadlift: 1×5
Day B:
Squat: 5×5
Press: 5×5
Barbell Row: 5×5
The two days are rotated on a thrice weekly schedule as follows:
StrongLifts Two Week Cycle:
Mon: Day “A”
Wed: Day “B”
Fri: Day “A”
Mon: Day “B”
Wed: Day “A”
Fri: Day “B”
Workout Increase Increments:
Squat/Deadlift/Row: 5lbs
Bench/Press: 2.5lbs
Jason Blaha 5x5
Ice Cream Fitness 5×5 Routine:
Workout A:
Squats: 5×5
Bench: 5×5
Barbell Row: 5×5
Barbell Shrugs: 3×8
Tricep Extensions: 3×8
Curls: 3×8
Hyperextensions: 2×10
Cable Crunches: 3×10
Workout B:
Squats: 5×5
Press: 5×5
Deadlift: 1×5
Barbell Row: 5×5 @ 90% of Day “A”
Closegrip Bench: 3×8
Curls: 3×8
Cable Crunches: 3×10
Example Schedule:
Week 1:
Mon: Workout A
Wed: Workout B
Fri: Workout A
Week 2:
Mon: Workout B
Wed: Workout A
Fri: Workout B
Candito Linear program
Sheiko's Novice Routine
Grey Skull Linear Progression
