100% Powerlifting Workout

Type: Split
Level: Intermediate
Days per week: 4 days
Sex: Male & Female

The 100% powerlifting workout. This workout is specifically designed for guy competing in powerlifting competitions. This doesn't mean you can't use it, this workout is great for increasing your strength.

This workout is not for muscle mass, it's purely for strength gains. You may experience muscle gains, but you will benefit much more from a bodybuilding workout. You must train with a spotter for this workout because you're training heavy with weights close to your 1 REP MAX on almost every set.


Chest & Back

Barbell bench press - medium grip

Warmup 10 reps of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. Last set do your 1 REP MAX.

Dumbbell bench press

Sets:4 Reps:8, 6, 6, 4

Dips - chest version

With weight! Sets:4 Reps:4-6

Seated cable rows

Sets:5 Reps:10,8,8,8,6


Rest Day/Abdominal Work

No exercises



Barbell squat

Warmup. 6 sets total. First 4 sets, 2-3 reps 90% 1 REP MAX. 5th set 1 REP MAX, 6th set increase 1 REP MAX.

Lying leg curls

Sets:4 Reps:4-6

Leg extensions

Sets:4 Reps:4-6


Rest Day/Abdominal Work

No exercises



Barbell deadlift

Sets:6 Reps:6-8

Lying leg curls

Sets:4 Reps:10

Barbell lunge

Sets:5 Reps:6 each leg

Seated calf raise

Sets:5 Reps:10-15