Knowledge

The Beginner Powerlifting Workout

Post by My Store Admin
Dec 16 2024

Powerlifting Workout:

Have you been thinking about competing in a powerlifting competition? This second phase of the conjugate system is a proven way to boost your strength. Let’s Start!

  • Main Goal
  • Increase Strength
  • Workout Type
  • Split
  • Training Level
  • Beginner
  • Program Duration4 weeks
  • Days Per Week
  • 4
  • Time Per Workout: 60-90 minutes
  • Equipment Required
  • Bands, Barbell, Bodyweight, Cables, Dumbbells

Target Gender: Male & Female

The first block was to get a baseline on where you stand weight-wise with those lifts and using lifts to build commonly weak muscle groups.

This second block will use similar movements, but we are dropping from 3 reps down to 2 rep maxes.

We still are not testing our free squat or regular deadlift. The exercises prescribed are builders for those movements. If you consistently hit PRs in these lifts, there will be nothing holding you back come meet or testing day.

With the bench press, we will be moving our grip out a thumb length from the smooth. This will still build the arms, put minimal stress on shoulders and build your competition grip bench press. This will help you prepare for a bigger bench going into the next block of training.

As you continue this process, realize conjugate training is a multi-year system that when utilized correctly will take you to a whole next level of competition.

Week 5

Day 1

Exercise

Sets

Reps

Weight

1. 10 inch Box Squat (Close Stance)

1

2RM

Max

Drop 15%

1

5-8 reps

–

Drop 15%

1

8-12 reps

–

2. Close Stance Goodmorning

3

10

–

3a. Glute Ham Raise

3

10

Bodyweight

3b. Lying Banded Leg Curl

3

20

–

3c. Reverse Hyperextension

3

20

–

3d. Wide Leg Sit Up

3

15

25

Day 2

Exercise

Sets

Reps

Weight

1. 2 Board Bench Press

1

2RM

Max

2. Chin Extension

5

5-8 reps

Heavy

3a. Face pull

3

20

Mini Band

3b. Underhand Pull Apart

3

20

Mini Band

3c. Standing Band Fly

3

20

Mini Band

3d. Standing Band Reverse Fly

3

20

Mini Band

Day 3

Exercise

Sets

Reps

Weight

1. Squat

8

2

80% Max

2. Sumo Deadlift

8

1

80% Max

3a. T Bar Row

3

15

–

3b. Pull Up

3

10

–

3c. Reverse Hyperextension

3

20

–

4. Sled Drag

–

10 Mins

–

Day 4

Exercise

Sets

Reps

Weight

1. Bench Press

9

3

75% Max

2a. Dumbbell Incline Bench Press

3

15

–

2b. Inverted Row

3

15

–

2c. Banded Face Pull

3

20

Mini Band

3a. 1 Arm Band Pushdown

3

20

–

3b. Dumbbell Hammer Curl

3

15

–

3c. Side Plank

3

1 Min

–

Week 6

Day 1

Exercise

Sets

Reps

Weight

1. Goodmorning

1

2RM

Max

Drop 15%

1

5-8 reps

–

Drop 15%

1

8-12 reps

–

2a. Dead Stop Barbell Row

4

10

–

2b. Reverse Hyperextension

4

25

–

2c. Incline Dumbbell Shrug

4

20

–

2d. Swiss Ball Plank

4

1 Min

–

Day 2

Exercise

Sets

Reps

Weight

1. 1 Board Bench Press

1

2RM

Max

Drop 15%

1

5-8

–

Drop 15%

1

8-12

–

2a. Bayles Extension

3

12

–

2b. Dumbbell Rollback

3

12

–

2c. Band Pushdown

3

20

–

3a. Side Crunch

3

20

10

3b. V Up

3

10

10

Day 3

Exercise

Sets

Reps

Weight

1. Squat

–

Max

–

2. Sumo Deadlift

8

1

80% Max

3a. Reverse Hyperextension

4

20

–

3b. Seated Band Leg Curl

4

20

–

3c. Standing Lat Row

4

15

–

3d. Dumbbell Side Bend

4

15

–

Day 4

Exercise

Sets

Reps

Weight

1. Bench Press (3 Diff Grips)

9

3

80% Max

2a. Dumbbell Floor Press

3

15

Fast

2b. Tate Press

3

15

–

2c. Lat Pull Down

3

20

–

3a. Dumbbell Side Raise

3

15

–

3b. Dumbbell Bent Over Side Raise

3

15

–

3c. Dumbbell Upright Row

3

1 Min

–

Week 7

Day 1

Exercise

Sets

Reps

Weight

1. Pin Deadlift

–

Max

–

2. 10 inch Box Squat (Close Stance)

3

10

–

2a. V Bar Pull Down

3

15

–

2b. Seated Lat Row

3

15

–

2c. Face Pull

3

15

–

3a. Med Ball Sit Up

3

10

–

3b. Med Ball V Up

3

10

–

3c. Med Ball Leg Raise

3

10

–

Day 2

Exercise

Sets

Reps

Weight

1. Bench Press

1

2RM

Max

2. Floor Press

5

5

Heavy

3a. Dumbbell Rollback

3

20

–

3b. Dumbbell Fly

3

20

–

3c. Dumbbell Bench Press

3

20

–

4a. Push Up

3

30 Sec

Mini Band

4b. Band Pushdown

3

30 Sec

Mini Band

4c. Banded Hammer Curl

3

30 Sec

Band

Day 3

Exercise

Sets

Reps

Weight

1. Box Squat

10

2

70% Max

2. Deadlift (Standing on 2 Mats)

10

1

70% Max

3a. Romanian Deadlift

5

12

Heavy

3b. Lying Band Leg Curl

5

20

–

4a. Wide Leg Sit Up

3

10

25

4b. Straight Leg Sit Up

3

10

25

4c. Vogelpohl Sit-Up

3

10

Bodyweight

Day 4

Exercise

Sets

Reps

Weight

1. Bench Press

9

3

75% Max

2. JM Press

4

8

Heavy

3a. Dumbbell Incline Row

4

10

–

3b. Dumbbell Incline Side Raise

4

15

–

3c. Dumbbell Incline Serrano Press

4

20

–

4. Band Pushdown

2

50

–

Week 8

Day 1

Exercise

Sets

Reps

Weight

1. Front Squat

1

2RM

Max

Drop 15%

1

5-8

–

Drop 15%

1

8-12

–

2. Good Morning

4

10

Moderate

3a. Lying Band Leg Curl

4

20

–

3b. Standing Band Crunch

4

20

–

3c. Standing Band Punch

4

20

–

3d. Plank

4

90 Sec

 

Day 2

Exercise

Sets

Reps

Weight

1. Floor Press

–

2RM

Max

2a. Barbell Tricep Ext on Floor

5

8

Heavy

2b. Band Pushdown

5

20

–

3a. Dumbbell Military Press

3

12

Heavy

3b. Chin Up

3

15

–

3c. Face Pull

3

20

Mini Band

4a. Hanging Knee Raise

3

15

Bodyweight

4b. V Up

3

15

Bodyweight

Day 3

Exercise

Sets

Reps

Weight

1. Box Squat

8

2

80% Max

2. Deadlift (Standing on 1 Mat)

8

1

80% Max

3a. GHR

3

10

Bodyweight

3b. Back Extension

3

15

Bodyweight

4a. Standing Band Crunch

3

15

–

4b. Standing Band Rotation

3

15

–

4c. Standing Band Half Crunch

3

15

–

 

Day 4

Exercise

Sets

Reps

Weight

1. Bench Press

9

3

75% Max

2a. Incline Bench Press

4

5

Heavy

2b. Pull Up

4

10

–

2c. Banded Face Pull

4

20

Mini Band

3a. Barbell Front Raise

3

10

–

3b. Barbell Upright Row

3

10

–

3c. Barbell Snatch Grip Upright Row

3

10

–

3d. Barbell Overhead Shrug

3

10

–
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