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Here’s a beginner powerlifting workout program focusing on the three main lifts: squat, bench press, and deadlift, with a complementary accessory workout to build strength, improve technique, and help you progress in powerlifting.
Goal: Build strength in the three primary lifts (squat, bench press, deadlift) with accessory exercises to support these lifts. The program will emphasize proper form, gradual progression, and increasing intensity over time.
Day 1: Squat Focus
| Exercise | Sets | Reps | Reason for Exercise | Alternate Exercise |
|---|---|---|---|---|
| Back Squat | 4 | 5 | The primary movement for lower body strength, targeting quads, hamstrings, glutes, and lower back. Crucial for overall strength development. | Front Squat, Goblet Squat |
| Romanian Deadlift | 4 | 6-8 | Focuses on hamstring and lower back strength, which is key for squatting and deadlifting performance. | Stiff-Legged Deadlifts |
| Leg Press | 3 | 8-10 | Accessory exercise to build overall leg strength and mass, which supports the squat. | Bulgarian Split Squat |
| Walking Lunges | 3 | 10-12 (each leg) | Builds unilateral leg strength and helps with mobility. Targets quads, glutes, and hamstrings. | Step-Ups |
| Plank | 3 | 30-45 sec | Strengthens the core, which is essential for maintaining stability and power during heavy squats. | Side Plank, Ab Wheel Rollouts |
Why these exercises?
- Back squats are foundational for developing lower body strength in powerlifting.
- Romanian deadlifts and leg press help build posterior chain strength to support heavier squats.
- Walking lunges help improve balance and unilateral strength.
- Planks improve core stability, crucial for all powerlifting movements.
Day 2: Bench Press Focus
| Exercise | Sets | Reps | Reason for Exercise | Alternate Exercise |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 5 | The main pressing movement for building upper body strength, focusing on the chest, shoulders, and triceps. | Dumbbell Bench Press |
| Overhead Press | 4 | 6-8 | Builds shoulder strength, which is essential for stabilizing the bench press. Engages the shoulders, triceps, and upper chest. | Dumbbell Shoulder Press |
| Incline Bench Press | 3 | 6-8 | Targets the upper chest and shoulders to improve bench press lockout and overall pressing power. | Incline Dumbbell Press |
| Dumbbell Rows | 3 | 8-10 | Works the upper back and lats, which helps improve bench press form and stability. Strengthening the back can aid in better pressing power. | Barbell Rows |
| Tricep Dips | 3 | 8-10 | Targets the triceps, which are essential for the lockout phase of the bench press. Strengthening the triceps helps in completing the press effectively. | Close-Grip Bench Press |
Why these exercises?
- Barbell bench press is the primary movement for building pressing strength.
- Overhead press and incline bench press help develop shoulder and upper chest strength to complement the bench press.
- Dumbbell rows strengthen the upper back and lats to provide stability during bench presses.
- Tricep dips isolate and strengthen the triceps for improved lockout strength.
Day 3: Deadlift Focus
| Exercise | Sets | Reps | Reason for Exercise | Alternate Exercise |
|---|---|---|---|---|
| Deadlift | 4 | 5 | The core powerlifting movement for building overall posterior chain strength (hamstrings, glutes, lower back). A must for strength development. | Trap Bar Deadlift, Sumo Deadlift |
| Barbell Rows | 4 | 6-8 | Engages the lats, traps, and posterior chain muscles that assist in the deadlift. | Dumbbell Rows |
| Hip Thrusts | 3 | 8-10 | Focuses on building glutes and hamstrings, which contribute significantly to a strong deadlift lockout. | Glute Bridge |
| Pull-Throughs | 3 | 10-12 | Strengthens the glutes, hamstrings, and lower back, complementing deadlift mechanics and promoting better hip extension. | Kettlebell Swings |
| Farmer’s Walk | 3 | 30 sec | Improves grip strength, core stability, and endurance, all of which are crucial for handling heavy deadlifts. | Shrugs, Sled Drags |
Why these exercises?
- Deadlifts are the key movement for building posterior chain strength.
- Barbell rows and hip thrusts target the back and glutes, which are vital for improving deadlift performance.
- Pull-throughs work the glutes and hamstrings for better deadlift form and lockout strength.
- Farmer’s walk enhances grip strength, essential for holding heavy deadlifts.
Day 4: Accessory & Recovery
| Exercise | Sets | Reps | Reason for Exercise | Alternate Exercise |
|---|---|---|---|---|
| Bicep Curls | 3 | 10-12 | Strengthens the biceps, which assist in maintaining balance during pulling movements like deadlifts. | Hammer Curls |
| Tricep Pushdowns | 3 | 10-12 | Isolates the triceps for better lockout strength during the bench press. | Tricep Kickbacks |
| Face Pulls | 3 | 12-15 | Targets the rear deltoids and upper back, which provide shoulder stability and help with posture during lifting. | Reverse Pec Deck Machine |
| Ab Wheel Rollouts | 3 | 8-10 | Strengthens the core, which is essential for maintaining stability during all lifts. | Hanging Leg Raises |
| Stretching/Foam Rolling | 1 | 10-15 min | Promotes muscle recovery, increases flexibility, and reduces muscle soreness. | Dynamic Stretching |
Why these exercises?
- Bicep curls and tricep pushdowns are accessory exercises that balance the muscle groups involved in pressing and pulling movements.
- Face pulls improve shoulder health and stability.
- Ab wheel rollouts build core strength, which is crucial for powerlifting stability.
- Stretching and foam rolling aid in recovery and prevent injury.
Program Overview
Frequency:
- 4 Days per Week: 2 days for major lifts (Squat, Bench, Deadlift), 1 day for accessory work, and 1 day for accessory & recovery.
Progression:
- Increase weights gradually: Focus on progressive overload, increasing the weights on each lift by 2.5-5 lbs each week.
- Form: Prioritize form and technique over weight, especially for beginners. Use lighter weights and gradually build up as technique improves.
Rest and Recovery:
- Rest between sets: For the main lifts (squat, bench, deadlift), rest 3-5 minutes between sets. For accessory exercises, rest 1-2 minutes.
- Recovery: Ensure proper nutrition (adequate protein intake), sleep, and stretching to support muscle repair and growth.
Conclusion
This beginner powerlifting program is designed to build strength in the key lifts (squat, bench press, deadlift), while also focusing on accessory exercises that support the development of these lifts. Prioritize form, consistency, and progression, and you’ll see improvements in both strength and power over time.