5. Powerlifting Strength Program

Frequency: 4 days per week

 

Day 1: Squat and Bench Press

1. Back Squat – 5 sets of 5 reps

2. Bench Press – 5 sets of 5 reps

3. Barbell Rows – 4 sets of 6-8 reps

4. Dumbbell Shoulder Press – 3 sets of 8-10 reps

5. Tricep Pushdowns – 3 sets of 10-12 reps

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Day 2: Deadlift and Overhead Press

1. Deadlift – 5 sets of 5 reps

2. Overhead Press – 5 sets of 5 reps

3. Pull-Ups – 4 sets of 6-8 reps

4. Incline Bench Press – 3 sets of 8-10 reps

5. Bicep Curls – 3 sets of 10-12 reps

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Day 3: Rest

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Day 4: Squat and Bench Press (Lighter)

1. Front Squat – 3 sets of 8 reps

2. Bench Press – 3 sets of 8 reps

3. Chin-Ups – 4 sets of 6-8 reps

4. Dumbbell Lateral Raises – 3 sets of 10-12 reps

5. Skull Crushers – 3 sets of 10-12 reps

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Day 5: Rest

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Day 6: Deadlift and Overhead Press (Lighter)

1. Romanian Deadlifts – 3 sets of 8 reps

2. Overhead Press – 3 sets of 8 reps

3. Barbell Rows – 4 sets of 6-8 reps

4. Dumbbell Hammer Curls – 3 sets of 10-12 reps

5. Tricep Dips – 3 sets of 10-12 reps

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Day 7: Rest