Modified Powerlifting Workout
Day 1 Chest and Back + Traps
Barbell Bench Press 5 sets 75% of max to 100% 3 3 2 2 1
Dumbell Bench Press 4 sets 8 6 6 4
Weighted Dips 4 sets 4-6 reps
Seated Cable Rows 5 sets 10 8 8 8 6
Barbell Row 3 sets 8-6 reps
Barbell Shrugs 3 sets 10 reps
Day 2 Rest Day
Day 3 Legs +abs forearms cardio
Squat 6 sets 90% of max to 100% 3 3 3 2 2 1
Leg Curl 4 sets 4-6 reps
Leg Extension 4 sets 4-6 reps
Standing Calf Raise 4 sets 15 reps
Day 4 Rest Day
Day 5 Shoulders and Triceps +Traps
Military Press 4 sets 6 reps
Incline Bench Press 4 sets 6 reps
Dumbbell Front Raise 4 sets 8 reps
Bent Dumbbell Raise 3 sets 8-10 reps
Close Grip Bench Press 4 sets 10 8 6 4
Lying Tricep Extension 4 sets 6-8 reps
Dumbbell Shrugs 3 sets 10 reps
Day 6 Legs and Biceps + abs forearms cardio
Deadlifts 6 sets 6-8 reps
Leg Curl 4 sets 10 reps
Smith Machine Lunge 5 sets 6 reps each
Standing Calf Raise 5 sets 10-15 reps
Barbell Curls 3 sets 4-8 reps
Day 7 Rest
