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

12 week BEAST PROGRAM

12 week program

1-4 WEEKS

CHEST AND BICEPS

Bench Press 3 sets 12- 8 reps

Incline Bench Press 3 sets  12-8 reps

Incline Dumbbell Flys 3 sets 15- 10 reps

Cable Crossovers 3 sets 15 reps

Dips 3 sets 15- 10 reps

Barbell Curls 3 sets 12-8 reps

Preacher Curls 3 sets 12- 8 reps

Hammer Curls 3 sets 12- 8 reps

SHOULDERS ABS CARDIO

Barbell Overhead Press 3 sets 12- 8 reps

Front Barbell Raise 3 sets 15-10 reps

Side Laterals 3 sets 15 reps

Bent Laterals 3 sets 15 reps

Situps 3 sets 30 reps

Leg Lifts 3 sets 15 reps

Medicine Ball Turns 3 sets 20 reps

Oblique Crunches 3 sets 15 reps

20-30 cardio, either treadmill, elliptical, or swimming

Back and Triceps

Deadlifts 3 sets 12- 8 reps

Barbell Rows 3 sets 15- 10 reps

Dumbbell Rows 3 sets 12- 8 reps

Pullups 3 sets until failure

Lat Pulldowns 3 sets 15 reps

Close Grip Bench Press 3 sets 12- 8 reps

Lying  Skullcrushers 3 sets 12 -8 reps

Tricep Kickbacks 3 sets 15 reps

Rope Pushdowns 3 sets 15 reps

Traps  Forearms Abs Cardio

Barbell Shrugs 3 sets 15 reps

Behind the Back Barbell Shrugs 3 sets 15 reps

Dumbbell Shrugs 3 sets 15 reps

Close Grip Upright Rows 3 sets 15 reps

Seated Wrist Curls 3 sets til failure

Standing Wrist Curls 3 sets til failure

Standing Behind Back wrist curls 3 sets til failure

Hammer Sit ups 3 sets 10 reps

6 inches 30 second hold

Leg Lifts (to the side) 3 sets 12 reps

Oblique Crunches

20- 30 min cardio, either swimming, eliptical, treadmill, or sprinting

Legs

Squats 3 sets 12- 8 reps

Leg Presses 3 sets 12-8 reps

Hack Squats 3 sets 12- 8 reps

Quad Machine 3 sets 15 reps

Lying Leg Curl 3 sets 15 reps

Seated Leg Curl 3 sets 15 reps

Standing Calf Raises 3 sets 15 reps

Seated Calf Raises 3 sets 15 reps

REST DAY, then repeat cycle

4-8 WEEKS

Chest and Biceps

Bench Press 3 sets 10- 6 reps

Dumbbell Incline Bench Press 3 sets 10- 6 reps

Flat Dumbbell Flys 3 sets 10- 8 reps

Dips 3 sets 10- 6 reps

Fly Machine 3 set 12- 6 reps

Barbell Curl 3 sets 10- 6 reps

Incline Dumbbell Curl 3 sets 10 -6 reps

Concentration Curl 3 sets 10- 6 reps

Hammer Curl 3 sets 8- 6 reps

Shoulders Abs Cardio

Barbell Overhead Press (Seated or Standing) 3 sets 10 -6 reps

Dumbbell Overhead Press 3 sets 10- 6 reps

Upright Rows (Wide Grip) 3 sets 12- 8 reps

Side Laterals 3 sets 12- 8 reps

Rear Delt Machine 3 sets 12- 8 reps

Hammer Crunches 3 sets 15 reps

6 inches 3 sets minute long hold

Oblique Crunches 3 sets 15 reps

Medicine Ball Twists 3 sets 30 reps each side

20- 30 minute cardio, either swimming, treadmill, elliptical, sprinting, or boxing

Back and Triceps

Deadlifts 3 sets 10 -6 reps

T- BAR Rows 3 sets 12- 8 reps

Dumbbell Rows 3 sets 12-6 reps

Seated Cable Rows 3 sets 12- 8 reps

Chinups 3 sets until failure

Decline Close Grip Bench Press 3 sets 10- 6 reps

Sitting Skull Crushers 3 sets 12- 6 reps

Lying Dumbbell Extensions 3 sets 10- 6 reps

Dips off a Bench 3 sets until failure

Traps, Forearms, Abs, Cardio

Behind the Back Barbell Shrugs 3 sets 12 reps

Incline Seated Dumbbell Shrugs 3 sets 12 reps

Barbell Shrugs 3 sets 12 reps

Upright Rows 3 sets 12 reps

Behind the Back wrist curls 3 sets til failure

Seated Dumbbell Wrist curls 3 sets til failure

Standing Dumbbell Wrist curls 3 sets til failure

Crunches 3 sets 50 reps

Medicine Ball Crunches 3 sets 25 reps

Olique Crunches 3 sets 12 reps

Side Planks 3 sets 1 minute long hold

20- 30 min cardio of your choice, either swimming, elliptical, treadmill, boxing, or sprinting

Legs

Squats 3 sets 10 -6 reps

Hack Squats (Legs Close together) 3 sets 12 – 8 reps

Leg Presses 3 sets 10 -6 reps

Walking Lunges 3 sets walk 50 feet at a time

Seated Leg Curls 3 sets 10-8 reps

Lying Leg Curls 3 sets 10- 8 reps

Standing Calf Raises 3 sets 12 reps

Seated Calf Raises 3 sets 12 reps

REST DAY, THEN REPEAT CYCLE

8-12 WEEKS

Chest and Biceps

Bench Press 3 sets 8-4 reps

Dumbbell Flat Bench 3 sets 8- 4 reps

Incline Dumbbell Flys 3 sets 10-6 reps

Dips 3 sets 8- 6 reps

Cable Crossovers (start from bottom and go upwards) 3 sets 10- 8 reps

Barbell Curls 3 sets 10- 4 reps

Hammer Curls 3 sets 8- 6 reps

Preacher Curls 3 sets 8- 4 reps

Incline Dumbbell Curls 3 sets 8 reps

Shoulders Abs Cardio

Seated Overhead Press 3 sets 8- 4 reps

Dumbbell Overhead Press 3 sets 8 – 4 reps

Side Laterals 3 sets 8 reps

Standing Bent Laterals 3 sets 10 reps

1 arm side laterals 3 sets 12 reps

Crunches 3 sets 50 each

6 inches 3 sets minute long hold

Leg Lifts (to the side) 3 sets 15 reps

Standing Oblique Crunches 3 sets 20 reps

20-30 minute cardio, either swimming, sprinting, or treadmill

Back and Triceps

Deadlifts 3 sets 8- 4 reps

Dumbbell Rows 3 sets 10- 6 reps

Barbell Rows 3 sets 10- 6 reps

Reverse Grip Lat Pulldowns 3 sets 8 reps

1 arm seated cable rows 3 sets 8 reps

Decline Close Grip Bench Press 3 sets 8- 4 reps

Regular Close Grip Bench Press 3 sets 8- 4 reps

Decline Skull Crushers 3 sets 10- 6 reps

Tricep V- BAR pressdown 3 sets 12 reps

Traps, Abs, Cardio

Barbell Shrugs 3 sets 10 reps

Dumbbell Shrugs 3 sets 10 reps

Dumbbell Seated Incline Shrugs 3 sets 10 reps

Upright Rows (close grip) 3 sets 10 reps

6 inches 3 sets minute 30 second hold

Crunches 3 sets 80 each

Side Planks 3 sets 60 second hold

Hanging Leg Lifts (to the side) 3 sets 15 reps each

20-30 minute cardio, either swimming, sprinting, boxing, or treadmill

Legs

Squats 3 sets 8- 4 reps

Leg Presses 3 sets 8- 6 reps

Quad Machine 3 sets 10 reps

Hack Squats (Legs Close Together) 3 sets 10- 6 reps

Lying Leg Curls 3 sets 10- 6 reps

Standing Leg Curls 3 sets 10- 6 reps

Seated Calf Raises 3 sets 10 -8 reps

Standing Calf Raises 3 sets 10 -8 reps

REST DAY, THEN REPEAT CYCLE

NEW WORKOUT SPLIT AND ROUTINE!!!!!!

DAY 1 SHOUDLERS + TRAPS+CARDIO

Military Press 4 sets 10- 6 reps
Side Laterals 4 sets 15- 10 reps
Front Barbell Raise 4 sets 15- 8 reps
Rear Delt Machine 4 sets 4 sets 12- 8 reps
Barbell Behind the Back Shrugs 4 sets 15 reps
Dumbbell Shrugs 3 sets 15 reps

DAY 2 HAMSTRINGS+ CALVES + ABS

Straight Leg Deadlift (with dumbbells) 4 sets 12 reps
Lying Leg Curl (Hamstring Machine) 4 sets 15 - 8 reps
Seated Calf Raises 4 sets 15 reps
Standing Calf Raises 3 sets 15- 12 reps

DAY 3 CHEST + CARDIO

Incline Dumbell Bench Press 4 sets 12- 6 reps
Dumbbell Incline Fly 4 sets 12- 8 reps
Fly Machine 4 sets 15- 10 reps
Weighted Dips 4 sets 12- 6 reps

DAY 4 BACK + TRAPS

Rack Deadlifts 4 sets 12- 8 reps
Barbell Rows (underhand grip) 4 sets 12- 10 reps
Dumbbell Rows 4 sets 12- 8 reps
Pullups 4 sets 12- 10 reps
Upright Rows (close grip) 4 sets 15- 12 reps
Barbell Shrugs (lean way forward on smith machine) 3 sets 15 reps

DAY 5 BICEPS+ TRICEPS+FOREARMS+CARDIO

Close Grip Bench Press 4 sets 12- 6 reps
Lying Skull Crushers 4 sets 10 reps
Dumbbell Kickbacks 3 sets 12 reps
Cable Pressdown 3 sets 15 reps
Preacher Curl (wide grip) 4 sets 12- 6 reps
Hammer Curl 3 sets 12- 8 reps
Concentration Curls 3 sets 15-10 reps
Wrist Curls 4 sets til failure

DAY 6 QUADS + CALVES+ ABS

Squats 4 sets 12- 8 reps
Leg Presses 4 sets 15- 10 reps
Quad Machine 4 sets 15 reps
Standing Calf Raises 4 sets 10 reps

DAY 7 REST DAY



OK, this is a routine I'm playing around with a little bit.  It's designed for mass.  You have to make sure you're following a good diet routine and taking in at least 1 gram of protein per pound of bodyweight a day.  It shouldn't leave you too sore.  This is my basic routine.  You can obviously change up the orders of each excerises as the weeks go by, and change the weights if you want.  You can subsitute certain exercises in hear and there when you need to shock your body.  For my cardio days I do 20 to 30 minutes of cardio, either swimming or walking on a treadmill.  On my ab day just makesure youre hitting your obliques as well as your abdominals.  Don't neglect your lower abs either.  I stretch after every workout as well.  It will keep you less sore.  I would suggest taking about a 1 to 2 minute rest between sets as well.  Enjoy it

Powerlfting Winter Workout MASS GAIN

DAY 1 Monday Chest + Back

Bench Press sets 3 3 2 2 1
Dumbell Bench 8 8 6 6
Weighted Dips 8 6 6 4
Seated Rows 10 8 8 8 6

DAY 2 Wednesday Legs

Squat 3 3 2 2 1 1
Leg Curl 8 8 6 6
Leg Extension 8-4
Standing Calr Raises 15 15 15 15

DAY 3 Friday Shoulders and Triceps

Standing Military 10-4
Incline Bench 6 6 6 6
Dumbell Front Raise 8 8 8 8
Close Grip Bench Press 10 8 6 4
Lying Tricep Exentsion 8 8 6 6

DAY 4 Saturday Legs

Deadlift 8 8 8 6 6 6
Leg Curls 10 10 10 10
Smith Machine Lune 6 each leg
Standing Calf Raise 4 15 15 15 15





On tuesday and thursday I usually do ab work and some cardio for 20 minutes.  This is a great program if you want strength and mass gains. 

Winter Bulk Up Program

Back, Traps, and abs 

Deadlifts 3 sets

Barbell Rows 3 sets

Dumbbell Rows 3 sets

Lat Pulldowns 3 sets

Cable Rows 3 sets
Dumbell Shrugs 3 sets

Barbell shrugs 3 sets

 Chest and cardio 

Bench Press 3 sets

Incline Bench 3 sets

Hammer Strength 3 sets

Incline Dumbbell Flyes sets

Dips 3 sets

 Quads  Calves and abs

Squats 3 sets

Leg Press 3 sets

Hack Squats 3 sets

Quad machine 3 sets

Calf Raises 3 sets

Standing Calf Raises 3 sets

 Shoulders, Traps, Cardio

Sitting Barbell Overhead Press 3 sets

Sitting Dumbbell Overhead Press 3 sets

Side Laterals 3 sets

Barbell Upright Rows 3 sets

Bent  Laterals 3 sets

Barbell shrugs behind the back 3 sets

Close grip upright row 3 sets

Biceps and Triceps

Close grip bench press 3 sets

Lying skull crushers 3 sets

Tricep kickbacks 3 sets

Barbell Curl 3 sets

Preacher Curl 3 sets

Hammer Curl 3 sets

Hamstrings  Calves and abs

Straight leg dumbbell deadlifts 3 sets

Lying Hamstring Machine 3 sets

Seated Hamstring Machine 3 sets

Standing calf raises 3 sets

Seated calf raises 3 sets

This is a basic routine for building mass and strength. For the first 3 times u do this workout routine keep the rep range around 12-15 then if you are feeling strong and confident the next 5 weeks you can keep it 12 reps to 10 reps.  Change up the order you do each exercises.  Stick with mass building exercises first for building mass, such as the bench press, deadlift, and squat.  Machines aren’t going to get you very far if you want to get bigger.  You needs to use free weights, barbells, and dumbbells at this point .  Now its been about 2 months since you started lifting I would move the rep range between 10- 6 reps for the next month.  You are going to feel a lot stronger at this point.  For the 1^st week or 2 keep it between 10 to 8 reps then work your way down to 8 to 6 reps in your 3^rd and 4^th week.  You should be sticking with this routine but once in a while adding in some different exercises here and there Example: Cable Pushdowns instead of Tricep Kickbaks.  Now for the last month you might want to test your luck and see how strong you got, that’s what I like to do.  It’s my favorite part.  So I like to keep the rep rangE between 6 to 4 reps.   During the last 2 weeks of training I get as low as 1 rep on the bench.  I get to a 3 rep max on the deadlift and a 4 rep max on the squat.  This last month you train can be about getting stronger or personal goals you can keep the reps between 8-3 reps if you’re not so concerned with strength,  Once again, you are going to be substituting some exercises hear and there, but sticking with compound movements and varying the order of them.  Example Cable Side Laterals instead of regular side laterals.  When you do cardio in this workout I would do a 25 minute session.  Either walk on the treadmill, do sprints in the gym, box, or swim.  Vary it up to keep your body guessing, When you do abs, you should do a lot of bodyweight and core strengthening exercises.  Lying crunches with your legs in the air are my favorite.  Do medicine ball crunches.  Planks, a lot planks, all the time. Those are very important for building a solid core.  Increase the time you can hold it as the weeks go by.  You might wanna do some regular crunches, decline, off the bench too.  But stick with body weight exercises for the most part, It will get your core very strong.  Now my friend, after this 4 month workout, you take a week to a week and a half off, and relax.  Then on to the next phase.

Bowling Ball Shoulders

In my opinion, what makes the upper body so immense is the shoulders.  You could have the biggest chest in the world, but without those shoulders you really are gonna be lacking something.  I've been having some problems bulking up my shoulders for the longest time now, but I finally found a routine that works for me, maybe it will work for you too.  Along with dieting well and doing some good cardio work, you need to hit your shoulders hard.  A  lot of people will tell you, " your shoulders are being worked on your chest and triceps day, they don't need that much attention to grow."  Not true, your shoulders need attention.  If you're shoulder strength and size is lacking I would highly recommend separating shoulders on its own day at the gym.  That's what I am doing now, and it's working wonders for me.  In order for you to get big shoulders you have to make sure u work out your anterior deltoids, medial deltoids, and your posterior deltoids.  To the average man, your front shoulders, side shoulders, and rear shoulders.  You have to hit each one, every week with compound movements.  Hit the fucking free weights, get some plates on the bar, pick up the heavy dumbbells and get going,  The only way you are gonna get huge shoulders is free weights and compound movements.  Cable exercises are meant for toning the muscle that is already there, but if you need size on your wimpy shoulders stick to compound movements.  Here is my sample shoulder routine...

Barbell Overhead Presses 3 sets 12 10 8 reps
Dumbbell Overhead Preeses 3 sets 12 10 8 reps
Side Laterals 3 sets 12 10 8 reps
Rear Delt Flyes 3 sets 12 10 8 reps
Barbell Shrugs 3 sets 15 12 10

Notice the, all free weight exericses.  Barbell presses, number 1, most important if you want to put some mass on your shoulders.  Dumbbell Presses are also a great bulking exericise for your shoulders, specifically your front and medial delts.  Then side laterals are all for your medial delts. Then the rear delt flyes work the back of your shoulders.  Then the shrugs I like to do to keep my traps equally as strong as my shoulders, so theres less of a risk for injury.  I keep the reps the way I do, 12 10 8, specifically for building mass.  This shoulder workout hits every head of your shoulder and will leave you very sore for a beginner lifter, but if you want bowling ball shoulders you gotta just do it

The Mystery of Abdominals

How do I get abs?  The key to getting tone around your mid section so that your abdominals show is all in your diet.  Diet, diet, diet and more diet.  Every single person in the world has abdominal muscles.  But what makes some show and some not?  That would be the amount of fat surrounding it.  Before you start doing any ab exercises you need to make sure you have your diet down and your cardio up.  Diet is key to a good looking stomach.  Make sure you do a lot of cardio, because you need to lose weight and lose your fat in order to see your abs.  I would recommend at least a half hour of cardio a day preferably fat burning cardio exercises.  Sprinting is good, fast swimming, boxing, and quick spinning for women. When trying to get your abdominals to pop out it's very important that you go with cardio that will make you burn fat the fastest.  For example, taking a long slow swim or a long and slow run is going to get you into better long term cardio shape, but fast swims and sprints will make you burn calories faster.  The more calories you burn the quicker your stomach will shrink.  Once you've got that down, make sure your diet is flawless from star to finish.  What I would reccomend for good calories are oatmeal, fruits, vegetables, fish, chicken, beans, and yogurt.  I personally live off of this along with 2 protein shakes a day.  Remember, if you don't diet, the road to getting a six pack is almost impossible to travel.  Once you have those two important things mastered then you can hit the gym.  Now, the abdominals are your stabilizer muscles in your body.  Pretty much every exercise reguardless of what muscle you're working, is hitting the abdominals as well.  Your abdominals balance your whole body all the time.When you walk you are working your abdominal muscles.  They do not need all the attention in the world to grow.  Here is my sample ab routine, I usually do this 3 maybe 4 days a week depending on either my leg day or shoulder day.

Hanging Leg Raises (Front and Side) 4 sets 20 reps
Decline Crunches (Front and Side) 4 sets 20 reps
Medicine Ball Crunches 4 sets 15 reps
Rope Crunches 4 sets 15 reps

This is a basic ab routine stressing the lower abdominals which are always the toughest to hit.  I would highly recommend the hanging leg raises for not only for your lower abs, but for your obliques as well when doing them with a twist.  Decline crunches are very basic, and we will hit your lower abs and upper abs.  When you become more advanced and develop more core strength you may be able to twist at the top and try to hit your obliques a little harder, but for now just stick with normal crunches.  Medicine ball crunches are also great for core strength.  Core strength is core if you want to do every exercise the right way and get the most out of it.  There is a million different types of them, just type in medicine ball abdominal work online, there are so many different exercises.  Lastly, I like to end with rope crunches to really tear my abs.  It's another fairly easy exercise you just have to make sure you do it right.  Once again, if you don't know what they are just type in the name "rope or cable abdominal crunches" on google and familiarize yourself.  Now that you know what to do in the gym, go eat some good food and do more cardio.  Remember bodybuilding is 60 percent diet, 30 percent what you do in the gym and 10 percent genetic.