5-Day Powerlifting Strength Routine
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ScribdTranslations5-Day Powerlifting Strength Routine
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ScribdTranslationsBASE STRENGTH ROUTINE 5 DAYS
DÍA 1 LEG MAIN SQ
DAY 2 PUSH MAIN BP
DAY 3 PULL MAIN DL
DAY 4 SHOULDER+ARM SOFT BP
DAY 5 SBD SQ+DL VARIANT AND STRONG BANK
NOTICE:
This routine is designed for ME and it's the one I'm following.
currently. Don't take it all literally, and
it won't guarantee that you progress at my pace, since
It depends a lot on your level and conditions. Even so, you can
take ideas or adapt the exercises with sets and repetitions
according to your level. This is a powerlifting routine designed
to gain base strength and improve on weak points, since
right now I am out of competition season. And
perfect for starting to gain initial strength.
DÍA 1: PIERNA
Exercise Series Repetitions
Squat (HB) 3 (5-8)
Front squat 3 8
Hack Squat 4 10
Squat machine 3 12
Leg press machine 4 15
Quadriceps machine 4 15
ABS wheel 3 12
DAY 2: PUSH
Exercise Series Repetitions
Bench press (close grip) 3 (6-10)
military press bar 4 8
Incline dumbbell press 4 12
Pectoral cables 5 15
Multpower bodybuilder 4 15
Lateral raises dropset 5 12 + 20 or mistake
Triceps pulley 6 15
DAY 3: PULL
Exercise Series Repetitions
conventional deadlift 3 (4-6)
Weighted pull-ups 5 5
Barbell rowing 3 10
Remo in T 3 12
Unilateral dumbbell row 3 15
Rudder in machines 3 15
Chest pull 4 12
Biceps on rack 5 12
ABS wheel 3 12
DAY 4: SHOULDER + ARM
Exercise Series Repetitions
Bench press time 520 3 6
Military press dumbbells 3 12
Military multi-power press 4 12
Seated lateral raises 4 15
Lateral raises pulley 3 15
Incline bench bicep 3 12
Inclined hammer curl 3 15
Biceps machine 3 failure
Cable triceps 8 15
DAY 5: SBD
Exercise Series Repetitions
Pin squat HB (3-5) 5
Close grip bench press 'slingshot' (4-5) 6
Conventional deadlift with deficit and pause 5 5
Birds shoulder back 5 15
ABS wheel 3 12