Free Powerlifting Routine
DO NOT TRAIN TO FAILURE UNLESS INSTRUCTED TO DO SO. After your warm-ups you’re going to pick a weight, and use that same weight for all three sets. If it is done perfect here is how it will occur. It would do a set of 10 repetitions. Then rest. For you use at least 2 minutes rest on smaller lifts and 3-4 on the big lifts.
Use a stopwatch to stay consistent in your rest intervals. After your rest, using the same weight, you will do another set, this set will be harder then the first but NOT to failure, if you can do more than 10 reps with it DO NOT, we are looking to do the first two sets to add volume, the last set is the only one that will be taken close to failure.
I’m not overly worried if you don’t get your reps for the sets because it will still be stimulating growth but stay the course. DO NOT take sets to failure. Think of your rep goals and live to fight another day. Ed Coan always left a rep or two in the gym and it served him well.
If the weight is too light: Let’s say you got 1 x 10, 1 x 10, and then on the last set you get to rep 10 and it is obvious you can do more reps, go ahead and get the additional reps. But once again take the last repetition only to the point where you get all the reps in good form. DO NOT ATTEMPT A REP THAT YOU WILL NOT GET BY EITHER FAILING ON THE REP, OR HAVING FORM BREAK DOWN TO GET IT.
Again, on these routines you will fail if you take all your work sets to failure. On multiple set lifts you should use the same weight for all sets. As an example if you are doing rows for three sets of eight, the first should be relatively easy, the second should be a pretty hard set and a third should be almost a failure but not quite. When you know you going to fail on the last rep don’t attempt it.
This routine uses the Westside layout for spacing the days throughout the week, but can also be done as a 3 day a week program by rolling the last workout of the week into the following week after taking two days off. It uses maximal effort work, dynamic effort work, and repetition work. Decide if you would like to make this a three day a week program and roll the 4th day into the next week.
**Note: sets x reps
Deadlift – 3 x 3 or 3 x 1 @ 80-90-100%,
Front Squat – 3 x 10
Stiff-Legged Deadlift – 3 x 10
Abs, Weighted – 3 x 10
Bench Press – 3 x 3 or 3 x1 @ 90-95-100%
Dumbbell Bench Press – 5 x 10
Lateral Raise – 4 x 12
Cable Row – 5 x 10
Barbell Curl – 5 x 8
Leg Press – 2 x 10
Hanging Leg Raises – 3 x 12
Bench press (Dynamic Effort) – 8 x 3 @ 60-65%
Weighted Dips – 4 x 10
Incline Dumbbell Bench Press – 3 x 8
Chin-Ups – 5 x 10Dumbbell Shoulder Press – 4 x 8