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Gym Workout Routines - Powerlifting

Please find below a sample powerlifting gym workout routine, kindly provided from the bestselling publication Gym Workouts - Maps to Success.

Please be aware that the powerlifting gym workout provided is an advanced workout program. It is not recommended that the workout routine be performed for a duration longer than 4 weeks. Ideally (to reap the rewards), you will have weight trained consistently for many years (progressing through gym workout routines, such as Toning > Strength > Bodybuilding 2 Day Split). Note: Please click links to review other gym workouts.

For further ideas, review Gym Routine Upgrade Options, or, for hundreds of gym workouts and process maps to follow, please consider purchasing the highly recommended aforementioned Gym Workouts - Maps to Success.

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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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