Anyone have a good powerlifting style routine that I can do at home, with no bench shirt or anything like that. I'm pretty good at getting myself big but I want to bring my numbers up, I usually lift alone.
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Anyone have a good powerlifting style routine that I can do at home, with no bench shirt or anything like that. I'm pretty good at getting myself big but I want to bring my numbers up, I usually lift alone.
No one has anything for me?
Bro - do you have a power rack ?
what kind of equipment do you have at home?
give us an idea of what you have to work with and we will let you know
I think the basic equipment that you need is a power rack, bar, bench, and a ****load of weight. Let us know what you have
There is always 5X5 .. it is more of an oly program.. but it will definatly help get your numbers up... this is an example of what a 5X5 push pull 5x5 program would look like
Mon:A
Bench press
Pushpress
Overhead Dumbell extensions
Squat
Calves
WED:B
Deads,
Rows,
Cleans,
Chins
Fri:C
Decline Dumbbell Press
Weighted dips
Military Press
Box Squat
Calves
Sun.D
Romanian Deadlifts (or sitff legged deadlifts)
Shruggs
Lat Pulldowns
Seated Rows
You should keep it pretty much the way it is for the first 4-5 weeks. However, for weeks 6-10, only do workout A once a week, on Monday, and only do workout B once a week, on Thursday or Friday. Also, reduce the sets to 2 and the reps to 3. Thats it.
That makes it a solid dual factor program based off of compound lifts. Simple, yet very effective.
Some of the exercises may be tweekad a little to reduce the overall volume but this is pretty much the way it's laid out..
Just now getting around to checking this post. Thanks guys, I got a bench where you can do squats out of it, 540lbs in weights a barbell, the little dumbell bars. Basically thats it so I can work out my whole body but on most days I can't lets say do negatives or something like that. I'm decent size but I feel like for as big as I am I'm kind of weak, I'm starting a new routine next week so thanks for the help guys. Do you need to know anything else?
The 5 x 5 push pull looks good but how much weight would I use for that?
You would use a weight (for working sets) that would allow you to complete all 5 reps.. but not much more... Say you can do 350lb squats for 8 reps but not 9... Then your target weight would be about 375-400lbs.. You could probably do 5 reps with that weight...maybe 6 reps.. but certainly not 7... see where I'm going with this? Use a weight that is challenging but one that you won't go to failure on.
btw, your warm ups sets don't count.. and you don't pyramid the weight up .. you find a working weight and use it for all 5 sets..
OK so basically about 1 rep from failure?
Yes...