Powerlifting Program for Strength
This article will give you a beginner powerlifting program for size and strength.
With the growth of drug-tested powerlifting, more and more people are getting involved in the sport of powerlifting. Still more are just interested in getting stronger in the lifts in a recreational way.
Today, I will set you up with a beginner powerlifting program for amazing strength. If you want to get started with a basic powerlifting program for strength, look no further. This program will help you improve your back squat, bench press and deadlift as well as your general strength.
Basics of Powerlifting
Powerlifting is a sport comprised of the barbell back squat, bench press and deadlift. The goal in a powerlifting competition is to lift the most weight across the three disciplines. Competing or even just training these three lifts seriously can help you gain serious strength and power.
In this article, I will provide you with a basic powerlifting program to gain size and strength. This program provides work on the main lifts as well as targeted accessory work to gain more muscle and strength. You should follow the program for 12 weeks. At the end of 12 weeks, you can test your maximums for the three lifts and then restart the program with your new maxes.
Beginner Powerlifting Program
This program requires you to train three times per week for about an hour per session.
You will follow this program for 12 weeks. For the main lifts squat, bench press and deadlift, start with 70 percent of your one rep max for rep work and add 1-2 percent each week.
Day 1:
Back Squats 4 x 3 reps
Romanian Deadlift 3 x 6
Step up 3 x 8
Slider Hamstring Curl 3 x 10
Barbell Rollout 3 x 8
Day 2:
Barbell Bench Press 4 x 4
Bent over Row 3 x 8
Dumbbell Seated Overhead Press 3 x 8
Chin ups 3 x 8
Suitcase Carry 3 x 1 minute
Day 3:
Deadlifts 4 x 3 reps
Dumbbell Incline Press 3 x 12
Goblet Squat 3 x 12
Dumbbell Chest Supported Row 3 x 12
Bicep Curl 2 x 12
Tricep Press 2 x 12
Lateral Raise 2 x 12 each
Final Thoughts
I hope you enjoy this beginner powerlifting program. This basic program can help you gain size and strength in just 12 weeks. Please let me know how this program works for you in the comment section below.
