Beginner Powerlifting Routine

This is the exact workout I used last year in preparation for a powerlifting meet. Unfortunately, due to a poor paying retail job, I was unable to afford to attend the meet. That being said, I was still able to make my best gains with this routine right here. The routine is best for someone who is an "experienced beginner" and up. If you are a novice or beginner lifter, I recommend you start with a fullbody workout that allows you to learn the fundamentals of lifting.

This routine is a three day split. Every session only consist of three or four lifts. I designed it this way because I've never enjoyed training for longer than an hour. And if you are working in a commercial gym using this routine, it will take you about an hour to complete each session. Lifting won't really take that long but chances are you'll be waiting for equipment. Also rest periods between working sets are two minutes or more. More rest in between sets allows you to gain more strength back.

The Big 3: If you don't know, powerlifting is a strength sport consisting of the big three lifts: squat, deadlift, and bench press. Each day will revolve around one of the three, plus some assistance work. For the big 3 you will be using the 3x3 protocol. You only go up in weight the next week, if you can perform three sets of three reps with the same weight.

Weekly Layout

Monday
Squat 3x3
Leg Press 3x20
Leg Curl 3x8
Ab Work

Wednesday
Bench Press 3x3
Seated Dumbbell Press 3x5
Close Grip Bench Press 3x5
Cable Tricep Extension 3x8

Friday
Deadlift 3x3
High Rack Pull 3x5
Barbell Rows 3x5
Incline Dumbbell Curls 3x10

Notes

Leg Press: The leg press exercise is a great assistance workout for you squat. The reps performed for the exercise are so high because it's performed on a machine. Most machine exercises are used with high reps because with machine exercises they provide leverage. By this I mean they are a fixed movement. The barbell allows totally free movements, whereas the machines are fixed allowing you to use the machine to give you more leverage.

Close Grip Bench Press: I have seen too many lifters try to perform this exercise in the gym with terrible form. When you first hear the name of the lift you instantly think that your hands should be as close as possible, which is incorrect. If your hands are more narrow then shoulder width then you are running the risk of wrist and elbow injury. To perform this lift properly you must: first find the your normal grip for your normal bench press, then bring your hands in approximately one inch. When you bring the barbell down to your chest, your elbows and arms should be just grazing the side of your body. This exercise is a compound exercise like the bench press. It'll work your chest but with more emphasis on your triceps, which are the second most important muscle group when performing the basic bench press.

High Rack Pulls: This lift is almost identical to the deadlift. The only difference is, instead of pulling the barbell from ground you'll be pulling it from just above the knees. So set the power rack safety racks at a level that's just above your knee, then set the barbell on the racks and pull the barbell from that position just like you would a deadlift.

Powerlifters Are Fat: Contrary to popular belief, not all powerlifters are fat. Take Richard "The Ant" Hawthorne for example (picture above.) The guy weighs around 130 lbs and can deadlift 500 lbs with ease. Also I weigh around 150 lbs, with an average to low body fat percentage, and have a 2 rep max of 290 lbs for squat. "Big isn't strong; only strong is strong."