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.
Monday
Chest & Back
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.
Sets:4 Reps:8, 6, 6, 4
With weight! Sets:4 Reps:4-6
Sets:5 Reps:10,8,8,8,6
Tuesday
Rest Day/Abdominal Work
No exercises
Wednesday
Legs
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.
Sets:4 Reps:4-6
Sets:4 Reps:4-6
Sets:4 Reps:15
Thursday
Rest Day/Abdominal Work
No exercises
Friday
Shoulders and Triceps
Sets:4 Reps:6
Sets:4 Reps:6
Sets:4 Reps:8
Sets:4 Reps:10, 8, 6, 4
Sets:4 Reps:6-8
Saturday
Legs
Sets:6 Reps:6-8
Sets:4 Reps:10
Sets:5 Reps:6 each leg
Sets:5 Reps:10-15