Tag Archives: weight training routine

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

Day 1:
Deadlift – 3 x 3 or 3 x 1 @ 80-90-100%,

Following week Box Squat 3x 3 @ 80-90-100%
Front Squat – 3 x 10
Stiff-Legged Deadlift – 3 x 10
Abs, Weighted – 3 x 10

Day 2:
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

Day 3:
Speed Squats (Dynamic Effort) 8 x 2 @ 60-65% of 1 rep max

Good-morning – 2 x 6 using 90-95%
Leg Press – 2 x 10
Hanging Leg Raises – 3 x 12

Day 4:
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

Free Workout: 3 Day A Week Routine

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. Rest periods between sets can be 90 seconds, 2, 3 or 4 minutes. For strength based routines use at least 2 minutes rest on smaller lifts and 3-4 on the big lifts.

You MUST use a stop watch and be consistent with your rest periods. 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. Let’s say that on the last set, you get to exactly rep 10 and you know that if you tried another rep you would fail or your form would break down to get the rep, if that is the case it was done perfectly.

Let’s look at what happens if the weight is too heavy. Let’s say you get 10 reps for the first set, 10 for the second. And only 8 for the third. That means the weight was a bit too heavy, no problem you will have still stimulated growth. Do not make your form breakdown or get a spot from your buddy, To make the 10 reps, we are looking to take the last set to one rep short of failure. You should never miss a rep.

Now let’s look at what happens if the wait was 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 ATTEMP 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.

Close Grip Bench Press –  3×3
Dumbbell Bench Press   –   3×10
Dumb bell Shoulder Press   –   3×8
Dips   –   3×10
Lat-Pulley Ab Crunch   –   3×10

Rest Day

Pull-Down Machine   –   3×8
Dumb bell Row   –   3×8
Hammer Curls   –   2×8
Reverse Grip Dumbbell Curls   –   3×10
Wrist Curl   –   3×10

Rest Day

Squat   –   3×6
Front Squat   –   3×10
Good Mornings   –   2×10
Hanging Leg Raises   –   3×10
Leg Press Calf Raise   –   3×15

Rest Day

Rest Day

START OVER

Free Workout Routine

Monday
  Chin-up   –   4 x 10
  Hammer Curl   –   3 x 12
  Reverse grip EZ-Bar Curls   –   3 x 10
  Deadlift   –   1 x 3
  Glute/Ham Raise   –   3 x 10
  Standing Calf Raise   –   4 x 20

Tuesday            Rest Day

Wednesday
  Bench Press   –   3 x 10
  Incline Dumbbell Bench Press   –   3 x 12
  Dumbbell Skull Crushers   –   4 x 10
  Lateral Raise   –   5 x 12
  Ab Machine   –   3 x 12 *hold for 1-2 seconds on the top of each movement*

Thursday           Rest Day

Friday
  Supinated Grip Row   –   4 x 10
  Chin-Ups   –   3 x 10
  Preacher Curls   –   3 x 6
  Squat   –   5 x 5 (Starting at 80%
after warm-ups, using 5% increments)
  Seated Calf Raises   –   3 x 20

Saturday           Rest Day

Sunday             Rest Day

Monday
  Dumbbell Bench Press   –   4 x 8
  Dips   –   4 x 8
  Upright Rows *shoulder width grip, raise to lower chest*  –   4 x 12
  Tricep Pushdown   –   4 x 8
  Hanging Leg Raises   –   3 x 10

Tuesday            Rest Day

Wednesday       Rest Day

Thursday: REPEAT