4 Day Base Powerlifting Workout Program

Base Powerlifting Workout Program

Day 1

• Paused bench 3×3
• Close grip 2×5
• Military press 2×8
• Rear laterals (thumbs up) 3×10
• Dumbbell triceps extensions 3×10

Day 2

• Squat 2×5
• Pause squat 2×5
• Dumbbell swings 2×10
• Leg curls or glute ham raise 3×10
• Calf raise 2×20
• Abs

Day 3

• Slingshot or board press 2×5
• Floor press 2×5
• Rear laterals (normal grip) 3×10
• Lying triceps extensions 2×12
• Cable Triceps extensions 2×20
• Barbell or hammer curl 3×15

Day 4

• Deadlift 2×5
• Dimel deadlift 2×10
• Back extensions 3×10
• One arm rows 2×10
• Wide grip pulldowns 2×10
• Abs