What is a Good Powerlifting Schedule?
Creating a well-rounded powerlifting schedule is crucial for effective strength training. A typical schedule should include training for the three main lifts: squat, bench press, and deadlift. Below is a sample weekly plan:
Weekly Powerlifting Schedule
- Monday: Squat Day
- Warm-up: Dynamic stretches (10-15 minutes)
- Back Squats: 4 sets of 5 reps
- Front Squats: 3 sets of 6 reps
- Accessory work: Lunges and leg curls (3 sets of 8-10 reps)
- Wednesday: Bench Press Day
- Warm-up: Dynamic stretches (10-15 minutes)
- Bench Press: 4 sets of 5 reps
- Incline Dumbbell Press: 3 sets of 6-8 reps
- Accessory work: Tricep dips and push-ups (3 sets of 8-10 reps)
- Friday: Deadlift Day
- Warm-up: Dynamic stretches (10-15 minutes)
- Deadlifts: 4 sets of 5 reps
- Barbell Rows: 3 sets of 6-8 reps
- Accessory work: Hyperextensions and core exercises (3 sets of 10-12 reps)
Tips
Ensure adequate recovery by incorporating rest days and proper nutrition. Typically, powerlifters perform three to four workouts per week, focusing on intensity and volume. Adjustments may be necessary based on individual progress, goals, and recovery.