Simple Strength Routine

Training Powerlifting
1

I thought I’d share a routine I had a lot of success with. It’s simple, aimed at beginners/lower-intermediates, relatively low volume and good for improving relative strength.

Monday

  1. Back Squat
  2. Bench Press
  3. Abs

Wednesday

  1. DL or RDL
  2. Push Press
  3. Chin-ups or Pulldown

Friday

  1. Front Squat
  2. Barbell Rows
  3. Back Extensions

For exercises 1 and 2 do:

Weeks 1-3: 5x5
Weeks 4-6: 3x3

Start at about 8RM and increase every week. Use longer rests (up to 5min) if needed to get all the reps. In week 3, use your old 5 RM and try doing something like 5,5,4,3,3.

In week 4, use your week 3 weight but with 3x3. Then add as much as you can for the weeks 5 and 6. Try hitting new PR triple for the first set, even though you might not get 3 reps on the next 2 sets (like 3,2,2).

Do 3-4 sets of 3-5 reps with lighter weight for warm-ups.

For exercise 3, and additional assistance do:

Weeks 1-3: 3-4x8-10
Weeks 4-6: 2-3x6-8

Add 1-2 assistance exercises if you have the energy. Stuff like direct arm work or calves etc. If you decide to do 3 assistance exercises per day, use less sets per exercise.

Repeat while it works.