Sample 3 day 5x5 powerlifting routine

To view a workout, click on it's name.

About this workout plan:

When I started going to a powerlifting gym, I was put on a routine similar to this by the gym owner. Very basic, but it worked quite well - I got a lot stronger in the core lifts.

Don't start a routine like this until you are comfortable with your form on the 3 main exercises (bench press, deadlift, squat).

About workout	Exercises	Submitted by
Day 1 - Squat Day Major emphasis is on the squat. Other exercises are chosen to make the trainee better at squatting. Use the same weight for all 5 working sets of squats. Each of these should be difficult. Weight will probably be about 70% 1RM.	General Warm-up Squat - Regular Lunge - Dumbell Farmers Walk Abdominal Crunch	jim
Day 2 - Bench Press Day Major emphasis is on the bench press. Other exercises are chosen to make the trainee better at benching. Use the same weight for all 5 working sets of bench presses. Each of these should be difficult. Weight will probably be about 70% 1RM.	General Warm-up Press-up Bench Press - barbell Military Press - Dumbells Dips - Parallel bars Cable flye - flat	jim
Day 3 - Deadlift day Major emphasis is on the deadlift. Other exercises are chosen to make the trainee better at deadlifting. Use the same weight for all 5 working sets of deadlifts. Each of these should be difficult. Weight will probably be about 70% 1RM.	General Warm-up Deadlift - regular Cable pull-through Chin-up Hamstring Curl Lower Back Extension (back extensions)	jim