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This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength.
Powerlifting is based upon straight power of an individual and this routine is purely for strength gains.
With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest.
While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.
Barbell Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Barbell Incline Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Dumbbell Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x8,6,6,4 reps |
rest: 90s
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Barbell Bent-Over Row
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4x8,6,6,4 reps |
rest: 90s
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Cable Seated Row
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4x8,6,6,4 reps |
rest: 90s
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Dumbbell One-Arm Row
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4x8,6,6,4 reps |
rest: 90s
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Barbell Squat
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5x10,8,6,6,4 reps |
rest: 90s
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Machine Leg Press
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4x8,6,6,4 reps |
rest: 90s
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Machine Leg Extension
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4x8,6,6,4 reps |
rest: 90s
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Machine Seated Leg Curl
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4x8,6,6,4 reps |
rest: 90s
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Machine Calf Raise
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4x10 reps |
rest: 90s
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Dumbbell Calf Raise
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4x10 reps |
rest: 90s
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Barbell Shoulder Press
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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4x8,6,6,6 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8,6,6,6 reps |
rest: 60s
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Barbell Tricep Extension
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4x8,6,6,6 reps |
rest: 60s
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Dumbbell Tricep Extension
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2x8 reps |
rest: 60s
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Dip
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2x10 reps |
rest: 60s
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Barbell Deadlift
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5x10,8,6,6,4 reps |
rest: 90s
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Barbell Squat
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5x10,8,6,6,4 reps |
rest: 90s
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Machine Leg Press
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4x8,6,6,4 reps |
rest: 90s
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Machine Leg Extension
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4x8,6,6,4 reps |
rest: 90s
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Machine Seated Leg Curl
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4x8,6,6,4 reps |
rest: 90s
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Machine Calf Raise
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4x12 reps |
rest: 90s
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