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  1. #1
    simm's Avatar
    simm is offline Member
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    Thumbs up Beginners powerlifting routines?

    PLEASE could somebody help me out..I am desperate to get involved in the powerlifting sport,could somebody (if you have the time) please tell me a beginners routine that will add on mass and strength!! Thanks alot...

  2. #2
    boondockSAINT's Avatar
    boondockSAINT is offline Associate Member
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    Are you just starting to workout or just getting into powerlifting?

    A routine that worked well for me is the 5x5 routine. I'll past it from another one of my posts.

    The 5x5 could be the base for most of your workouts. This is what my 5x5 3-day split looked like.

    For example, if I was doing a 5x5 o bench I'd probably be using 225. So after warming up, put 225 on the bar, and bench it 5 times. Rest, and repeat 4 more times. If you can get 5 out of all 5 sets, then you increase the weight next week. If you get like 5,5,5,4,4, you would keep the weight. If you miss anymore than 3 reps total the weight is too heavy and you should lower it next week.

    PUSH
    Flat or Incline Bench - 5x5
    Close Grip Bench or Skullcrushers - 5x5
    Military Press - 5x5

    PULL
    Deadlifts - 5x5
    Bent Rows or T-Bar Rows - 5x5
    Barbell Curls - 5x5

    LEGS
    Squats - 5x5
    Stiff Legged Deadlifts - 5x5
    Calf Raises (if a weak spot) - 3x12

    Following this for 12 weeks I believe I put about 40lbs on my bench. The first week you will have to experiment to see what weights should be used, but after that I was increasing weights usually every 2 workouts.

  3. #3
    simm's Avatar
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    Thanks alot for the routine! 'll give it a try...

  4. #4
    kaorialfred is offline Member
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    I was on limited time and I tried the routine today. Well the bench part anyway. I didn't get to do all the execises but I did do the bench fairly easy. Set 5 was tough, I actually got four on my last set. I bench by myself so I was scared. I actually didn't think I was that great in benching. So I will follow this. I was doing the dual factor hyper, but I just went to a training on Periodization for Pro athletes and I have to change my style to accomplish my goals.

    Now to find a lifting partner.....................

  5. #5
    Doc.Sust's Avatar
    Doc.Sust is offline Retired "hall of famer/elite powerlifter"
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    kind of close to the 3x3 routine with some variables

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