4 Day Beginner Powerlifting Program



This is a straightforward beginner to intermediate powerlifting training program with the goal of increasing strength, adding muscle mass and reinforcing form for the big 3 lifts; bench press, squat and deadlift. The program is spread out over 7 days with 4 training days and 3 recovery days.

You'll see instructions to "work up to a max rep set".

How to work up to a max rep set: After warming up, add anywhere between 5-15lbs each set for upper body and 10-25lbs for lower body until you get to a weight where you can't do more than the prescribed reps. If you feel the weight jumps are too small between sets then add more weight. A good number to aim for is 10-12 sets before reaching the max set.

Progression is made by the gradual increase of weight on the bar also known as Progressive Overload. Add more weight to the bar when you're able to lift more reps than the prescribed number on the max rep sets.





The 4 Day
Beginner Powerlifting Program



Day 1 - Bench Press

  • Barbell Flat Bench Press - Work up to a max rep set of around 6-8 reps without failing.
  • Tricep Work - Pick a tricep exercise you like and do 3 sets of 8-10 reps. Some good ones are close-grip bench press, dips, tricep pushdowns.


Day 2 - Deadlift and Back

  • Conventional Deadlift - Work up to a max rep set of around 4-6 reps without failing.
  • Pick one: Barbell Rows or One Arm Rows - Do 4 sets of 6-8 reps.
  • Pick one: Barbell or Dumbbell Bicep Curls - Do 4 sets of 6-8 reps.


Day 3 - Recovery Day



Day 4 - Overhead Press and Shoulders

  • Standing Overhead Press or Military Press - Work up to a max rep set of around 6-8 reps without failing.
  • Pick one: Upright Rows or Front Raises - Do 3 sets of 8 reps.
  • Pick one: Rear Delt Raises, Cable Face Pulls or Band Pull Aparts - Do 4 sets to failure.


Day 5 - Recovery Day



Day 6 - Squat

  • Barbell Back Squats - Work up to a max rep set of around 4-6 reps without failing.
  • Pick one: Stiff Leg Deadlifts or Good Mornings - 4 sets, 8-10 reps
  • Weighted Ab Work - Cable/Band Crunches or Weighted Sit-ups - 4 sets to failure


Day 7 - Recovery Day


Repeat.


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