My Five Day Workout

My recommended Powerlifting Workout Routine is a five day split that has a chest and triceps day, a back and biceps day, a leg and core day, and a shoulder and triceps day. I recommend that you do your back and biceps day twice a week with as many days as possible between workouts. I recommend adding an additional back day because you do not want to create an imbalance by having two push days (chest and shoulders) and only one pull day (back). You want to avoid having an imbalance in your lifting routine because imbalance often leads to injury. The following workout routine is one that I recommend for adding size and power, and the one I am currently doing myself. Remember to log your workouts in your journal. You want to say how many reps you did and with what weight. A journal will help you keep track of your lifts and help you adjust your weights to allow for gradual overload and progression. Remember to push yourself, but always be safe and have fun!

Chest Day:

• Flat Bench: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Incline Bench: Do four sets with the same rep ranges as you did on flat bench.

• Decline Bench: Do four sets with 3-5 reps per set.

• Dumbbell Fly or Machine Fly: Do three sets with 8-12 reps per set. You really want exhaust your chest with this lift and you should feel a stretch in your pectoral muscle with each set.

• Triceps: Do four sets of any triceps workout you would like. I recommend doing a cable triceps workout.

            Back Day #1:

• Cable Wide Grip-Row: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Cable Wide Grip-Pulldown: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Deadlift: Do four sets with 3-5 reps per set.

• Dumbbell Row: Do three sets with 8-12 reps per set.

• Biceps: Do four set of any bicep workout you would like. I recommend doing decline bicep curls on a bench for maximum muscle activation.

            Legs/Core Day:

• Squats: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Standing Calf Raises: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

•  Lunges: Do four sets with 8-12 reps per set.

• Front Plank: Do three sets with 30-60 seconds per set.

• Side Plank: Do three sets with 30-60 seconds per set.

            Shoulder Day:

• Standing Barbell Shoulder Press: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Shrugs: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Lateral Raises: Do four sets with 8-12 reps per set.

• Arnold Presses: Do three sets with 8-12 reps per set.

• Triceps: Do four sets of any triceps workout you would like. I recommend doing a cable triceps workout.

            Back Day #2:

• Cable Close Grip Row: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Cable Reverse Grip Pulldown: Do four sets. For your first set, do 8-12 reps. For your second set, do 6-8 reps. Your third and fourth sets are your heavy sets and you should pick a weight that you can only lift 3-5 times.

• Weighted Back Extension: Do four sets with 8-12 reps per set.

• Reverse Grip Barbell Row: Do three sets with 8-12 reps per set.

• Biceps: Do four set of any bicep workout you would like. I recommend doing standing hammer curls to help develop the peak in your bicep.

             

Following this workout plan will help you reach your strength goals as quickly as possible. What makes this program work is that it is easy to follow, easy to keep track off, and it targets all of your major muscles. Moreover, this workout plan uses compound movements and some isolation exercises that together will help you see dramatic results within a couple of months. It is important to stick to one workout routine so that your muscles get used to the movements and they get more efficient at performing the lifts which will allow you to lift more weight. Also, sticking to a workout routine will allow you to easily track your progression because you will be doing the same lifts week after week. This workout routine should be followed for two to three months before making any changes to it. At first, this routine will be difficult to follow because it is very intense. You will most likely be sore after every workout, and it may make living your life difficult. However, do not stop! After a few weeks your body will get used to this level of intensity, and your soreness should dissipate to where you feel fine after each workout. Remember to use supplements such as protein powder, amino acids, creatine, and multivitamins to help you build muscles, and help your recover as quickly as possible. You are now on your way to becoming the strongest person in any room you step foot in.

To read about other bodybuilding workouts, please visit: 5 Best Bodybuilding Programs to Pack on Serious Muscle

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