Modified Powerlifting Workout

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