The Routine

There's no one size fits all powerlifting routine, and anything you do can work. That being said, a powerlifting routine is potentially very different to what you’re doing at the moment, and should generally be based around heavy weights, for low reps, with longer rest periods and focus on just a few basic exercises.

Former elite powerlifter and author of the strength training book “5/3/1,” Jim Wendler advises setting up for four weekly workouts - two bench press-focused sessions, one for the deadlift and one for the squat.

Day 1:

Bench Press – 5 sets of 3 to 5 reps

Close Grip Bench Press – 3 sets of 6 to 8 reps

Chin-ups – 5 sets of 8 to 10 reps

Barbell or Dumbbell Rows – 5 sets of 8 to 10 reps

Standing Military press – 3 sets of 8 to 10 reps

Day 2:

Squats or Deadlifts – 5 sets of 3 to 5 reps

Front Squats – 3 sets of 6 to 8 reps

Glute-Ham Raises – 3 sets of 6 to 8 reps

Ab Wheel Rollouts – 3 sets of 15 reps

Day 3:

Bench Press – 6 sets of 2 reps (using a weight that's 60 to 70% of your maximum)

Dips – 3 sets of 6 to 8 reps

Wide Grip Lat Pulldowns – 4 sets of 10 to 12 reps

T-Bar Rows – 4 sets of 10 to 12 reps

Barbell Curls – 3 sets of 10 to 12 reps

Day 4:

Squats or Deadlifts - 6 sets of 2 reps (using a weight that's 60 to 70% of your maximum)

Stiff-Legged Deadlifts – 3 sets of 6 to 8 reps

Lunges – 3 sets of 6 to 8 reps each leg

Weighted Sit Ups – 3 sets of 15

See Also: Dissecting the Deadlift 

Program Notes:

- Spread these four sessions over a week, resting when you need to

- Alternate when you do squats and deadlifts. In the first week do squats on day two and deadlifts on day four, then deadlifts on day two and squats on day four in the second week.

- The 60 to 70% work is designed to develop speed and explosiveness – these sets should not to difficult.

- Aim to increase your weights or your reps slightly each week. Either add 5 to 10 pounds to an exercise week on week, or add an extra rep or two each set.

- On your non-lifting days, add some cardio if you feel you need to. This isn’t essential, but you may find it helps your recovery. If you’re struggling to maintain strength however, drop these cardio sessions and just focus on your strength workouts.

- On the week before your meet, perform your first two weekly workouts, but only using 50 percent of the weights you usually would, skip days three and four and rest up, ready for the contest.