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Gym Workout Routines - Powerlifting

Please find below a sample powerlifting gym routine. Please be aware that this is an advanced workout program that I would not recommend performing for longer than a 4 week duration. Ideally (to reap the rewards), you will have weight trained consistently for many years (progressing through routines, such as Toning > Strength > Bodybuilding 2 Day Split).

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3-Day Split Powerlifting Gym Routine:

Sample Gym Routine - Powerlifting
Weeks - 1 to 4
Training Days - Weights 3 times a week with a rest day between each workout (i.e. Mon., Weds., Fri.)
Working Sets - 3 to 5 (3-4 mins. rest between sets)
Repetitions - 6 to 1
Percentage of 1 RM (if applicable) - 85 to 100%

Gym Workout A:

WORKOUT A
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Squats	Quadriceps (Thighs)
4	Stiff-Leg Deadlifts	Hamstrings (Leg Biceps)
5	Military Press	Deltoids (Soulders)
6	Barbell Shrugs	Trapezius (Traps)
7	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Gym Workout B:

WORKOUT B
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Flat Bench Press	Pectoralis Major (Chest)
4	High Pulls	Trapezius (Traps)
5	Dips	Triceps (Arm)
6	Seated Calf Raises	Gastrocnemius & Soleus (Calfs)
7	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Gym Workout C:

WORKOUT C
No.	EXERCISE	TARGET AREA
1	Warm-Up: Rower (3 mins easy)	Raise Core Temperature
2	Dynamic Stretching (Full-Body Mobilisation)	Localise Heat in Muscles & Connective Tissues
3	Deadlifts	Latissimus Dorsi (Back)
4	Bent-Over Barbell Rows	Latissimus Dorsi (Back)
5	Barbell Curls	Biceps (Arm)
6	Sit-Ups	Abdominals (Stomach)
7	Cool-Down: Rower (3 mins easy)	Lower Core Temperature
IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

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