Powerlifting Splits

[BigPete]

Hook me up with some good ones, i want the strength! lol, bear in mind i only have a bench, barbell and dumbells though so my equipment is limited

[NateDogg]

www.elitefts.com

Read...everything ;-)

[Jaster]

I used something like this when I first started.
It is nothing earth shakeing but it did work well for me.
Feel free to change it around a bite and see what you get.
It uses a Speed week and a Heavy week.

SPEED WEEK
Chest:
Singles (1 rep strict bench singles)
3 singles with 65%, 75%, and 85% of max
Increase one of your singles every lift if you get all 3
Bench (with bands or chains)
3 sets of 5
Set up the bands or chains to add resistance to the top of the lift
This will increase your speed through the sticking point
Incline Bench
2 sets of 5
Decline Bench
2 sets of 5
Speed Bench Presses
2 sets of 5
Strict long paused explosive reps
Fly/Presses
2 sets of 5/failure
First do 5 fly reps, than finish with dumbbell presses to failure on each set
Stabilizer push-ups
2 sets to failure
Push-ups on a stabilizer ball or board
Chest:
Heavy Hold
Unlocked bench press hold for 15 seconds
Bench
3 sets of 5
Standard bench no bands no chains.
Incline Bench
2 sets of 5
Decline Bench
2 sets of 5
Negatives
3 sets of 8
Lower weight during an 8 count, than explode back to the top and repeat.
Dumbbell Stabilizer Presses
2 sets of 8
Dumbbell presses while lying on a large stabilizer ball

Legs:
Singles (1 rep strict squat singles)
3 singles with 65%, 75%, and 85% of max
Increase one of your singles every lift if you get all 3
Squats (with bands or chains)
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Set up the bands or chains to add resistance to the top of the lift or take weight off the bottom.
This will increase your speed through the sticking point
Box Squats
3 sets of 5
Below parallel
Machine Leg Presses
2 sets of 8
Fast explosive reps with no stop between reps
Roman Dead Lifts
2 sets of 8
Legs:
Heavy Walkout and Hold
Walkout and set-up in squat stance and hold for 15 seconds unlocked.
Squats
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Front Squats
2 sets of 8
Step-up Squats
3 sets of 5
Leg Curls
2 sets of 8
Roman Dead Lifts
2 sets of 8


Tris, Bis, and Calves:
Offload Bench Presses
3 sets of 5
Attach bands above the bar so that weight is taken off the bar at the bottom
This will help increase your transition into your triceps
Closegrip Decline Bench
3 sets of 8
Tricep Extensions
3 sets of 8
Reverse Pushdowns
3 sets of 8
Pushdowns behind your back while squatting done
Dumbbell Curls
3 sets of 8
Dumbbell Incline Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Tris, Bis, and Calves:
Heavy Lockouts
3 sets of 5
Bench press last 5-7 inches of lift
Set the pins in a power rack
Closegrip Bench
3 sets of 5
Weighted Bardips
3 sets of 8
Single-arm Pushdowns
3 sets of 8
Bar Curls
3 sets of 5
Dumbbell Preacher Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Deadlift, Shoulders, and Back:
Dumbbell Shoulder Press
3 sets of 8
Side Lateral Raises
2 sets of 8
Platform Dead Lifts
3 sets of 3-5
Deadlift off a 2-3 inch platform
Use 90% of weight for deadlift sets
Rack Lifts
3 sets of 5
Deadlifts from 3-4 inches below the knee
Good Mornings
3 sets of 8
Butterfly Pulldowns

Lean back at 45 and use palm facing grip
T-Bar Rows
3 sets of 8

HEAVY WEEK
Chest:
Heavy Hold
Unlocked bench press hold for 15 seconds
Bench
3 sets of 5
Standard bench no bands no chains.
Incline Bench
2 sets of 5
Decline Bench
2 sets of 5
Negatives
3 sets of 8
Lower weight during an 8 count, than explode back to the top and repeat.
Dumbbell Stabilizer Presses
2 sets of 8
Dumbbell presses while lying on a large stabilizer ball

Legs:
Singles (1 rep strict squat singles)
3 singles with 65%, 75%, and 85% of max
Increase one of your singles every lift if you get all 3
Squats (with bands or chains)
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Set up the bands or chains to add resistance to the top of the lift or take weight off the bottom.
This will increase your speed through the sticking point
Box Squats
3 sets of 5
Below parallel
Machine Leg Presses
2 sets of 8
Fast explosive reps with no stop between reps
Roman Dead Lifts
2 sets of 8
Legs:
Heavy Walkout and Hold
Walkout and set-up in squat stance and hold for 15 seconds unlocked.
Squats
1 set of 3
1 set of 5 with 95% of first set
1 set of 7 with 85% of first set
Front Squats
2 sets of 8
Step-up Squats
3 sets of 5
Leg Curls
2 sets of 8
Roman Dead Lifts
2 sets of 8


Tris, Bis, and Calves:
Offload Bench Presses
3 sets of 5
Attach bands above the bar so that weight is taken off the bar at the bottom
This will help increase your transition into your triceps
Closegrip Decline Bench
3 sets of 8
Tricep Extensions
3 sets of 8
Reverse Pushdowns
3 sets of 8
Pushdowns behind your back while squatting done
Dumbbell Curls
3 sets of 8
Dumbbell Incline Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Tris, Bis, and Calves:
Heavy Lockouts
3 sets of 5
Bench press last 5-7 inches of lift
Set the pins in a power rack
Closegrip Bench
3 sets of 5
Weighted Bardips
3 sets of 8
Single-arm Pushdowns
3 sets of 8
Bar Curls
3 sets of 5
Dumbbell Preacher Curls
3 sets of 8
Standing Calf Raises
3 sets of 15
Seated Calf Raises
3 sets of 15
Deadlift, Shoulders, and Back:
Dumbbell Shoulder Press
3 sets of 8
Side Lateral Raises
2 sets of 8
Platform Dead Lifts
3 sets of 3-5
Deadlift off a 2-3 inch platform
Use 90% of weight for deadlift sets
Rack Lifts
3 sets of 5
Deadlifts from 3-4 inches below the knee
Good Mornings
3 sets of 8
Butterfly Pulldowns

Lean back at 45 and use palm facing grip
T-Bar Rows
3 sets of 8
Deadlift, Shoulders, and Back:
Military Press
2 sets of 5
Back Lateral Raises
2 sets of 8
Dead Lifts
3 sets of 2-3
Rack Lifts
3 sets of 5
Deadlifts from just below the knee
Ham Glute Raise
3 sets of failure
Pulldowns
3 sets of 8
Pullins
3 sets of 8
You can work a hamstring and a quad exercise together to conserve time.
You can work a tricep and bicep exercise together to conserve time.
You can work a shoulder and back exercise together to conserve time.
You should always alternate other accessory exercises into the workouts to keep them interesting and to shock your muscles.
Youcan incorporate your abdominal training into your warm-ups everyday.

[BigPete]

Looks useful, but a little too complicated and too much equipment is needed i think, Jaster if you have a spare few minutes could you write me a 3 day split for strength? i could do one myself of course but probably not as effective

[Jaster]

Originally Posted by BigPete

Looks useful, but a little too complicated and too much equipment is needed i think, Jaster if you have a spare few minutes could you write me a 3 day split for strength? i could do one myself of course but probably not as effective

Yeah that is a full out power lifting split. That's what I thought he wanted.
For everyday strength you can try my maintenance work out. This is what I am doing right now.Try this work out!!

I have posted this before.

To gain strenght it's pretty easy.

Now I know this sounds like it's not much but if done with the right weight it will kill!
Start with a weight you can lift 5 reps with good form.
Lift for 6 to 8 reps each 3 sets
When you can do more then 8 up the weight!
Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, Jaster Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat

This will no doubt get you bigger and stronger but it will fall short for Power lifting needs.