Index
Do you really have what it takes to become a powerlifter? Are you ready for bloody shins, a sore back, knees that ache, crack and pop
as you go downstairs? Are you ready for shoulders that are so messed up that the only way you can sleep is flat on your back cause
lying on your side is too painful. Do you really think you have the heart to train Hurt day in and day out? Hell, if I wake up in the
morning and I am not in pain, I think 2 things. 1st, am I dead, and 2nd (now that I have decided that I am alive), I must not be training
hard enough. Are you tough enough for that?
Being a true powerlifter takes more than just slappin’ on a bench shirt and givin’ it a ride. You gotta live, breath, sleep and eat liftin’.
You should spend every free second you have trying to figure out “how can I get stronger?” “what are those other guys doing that I
am not?”
Well, if I have not scared you off yet, you may have what it takes…. The routine I am about to give you is for folks that are not
currently training as a Powerlifter. Now, I don’t care if you are a bodybuilder, x-football player, or you used-to-be a powerlifter. This
is for all new powerlifters. This routine will give you the base you need to achieve greatness. If you are currently weight training, stay
on this routine for a minimum of 12 wks. If you are a newbie, follow the whole routine, No short cuts!
Do this for 3 weeks
Monday Wednesday Friday
DAY 1 exercise SxR DAY3 DAY5
squats 5x5 deadlift 5x5 flat bench 5x5
pullovers 4x10 incline
db
4x10 1 arm row 5x5
leg curl 5x5 rev. g.
row
4x10 front squat 4x10
close
g.bench
5x5 military
press
5x5 dips 4x10
hammar
curl
5x5 shrugs 5x5 standing
curl
4x10
rear delts 4x10
Then do this one for 3 weeks
DAY
1
exercise SxR DAY3 DAY5
squats 5x3 deadlift 5X3 flat
bench
5X3
pullovers 5x8 incline
db
4X8 1 arm
row
5X3
RDL 5x5 rev. g.
row
4X8 front
squat
5X15
close
g.bench
5X3 military 5x8 dips 5X8
hammar
curl
5X3 shrugs 5X3 standing
curl
5X8
Then follow this to the end.
sxr 10x2 5x6 5x4 5x2 10x2 5x5 5x3 5x1 10x2 5x6 5x3 5x1 10x2 5x6 5x4 5x2 10x2
DAY
1
EXERCISE % 60% 70% 80% 90% 60% 75% 85% 95% 60% 70% 85% 105E% 60% 70% 80% 90% 60%
squat
pullovers 4x8
good
morning
4x8
rev.
g.bench
5x5
standing
curl
5x5
DAY 3 sxr 10x2 5x6 5x4 5x2 10x2 5x5 5x3 5x1 10x2 5x6 5x3 5x1 10x2 5x6 5x4 5x2 10x2
% 60% 70% 80% 90% 60% 75% 85% 95% 60% 70% 85% 105E% 60% 70% 80% 90% 60%
flat bench
cable r.
delts
4x8
bent db
row
4x8
db
military
4x8
db shrugs 5x5
DAY 5 sxr 5X4 5X2 10X2 5X5 5X3 5X1 10X2 5X6 5X4 5X2 10X2 5X5 5X2 5X1 10X2 5X6 5X4
% 80% 90 60 75 85 95 60 70 80 90 60 75 90 105R 60 70 80
dead lift
decline db 4x8
rev. g. row 4x8
front squat 4x8
skull
crusher
4x8
incline curl 4x8
LEGEND: *E= ECCENTRICS ONLY
*R= RACK PULLS 2 INCHES ABOVE THE KNEES
* ASSUME A 10LB INCREASE ON EACH OF THE %AGES LIFTS EVERY 4 WKS
* EVERY 4 WKS, ROTATE ALL 8'S TO 10'S AND THEN TO 12'S THEN BACK TO 8'S ETC.
* EVERY 4 WKS, ROTATE ALL 5'S TO 3'S AND THEN BACK AGAIN
* PROGRAM #7 IS THE SAME AS #3 AFTER COMPLETING #7 RESTART 4,5,6
BUT, ROTATE ASSISTANCE EXERCISES REPLACE R.G. BENCH W/ C.G. BENCH,
DB SHRUG W/ BB SHRUG, DC DB W/INC DB ETC. GOOD LUCK!!!!
Now, you folks that are married, this is gonna be a bumpy ride, training your spouse to allow you the time it takes to train. There’s no
tellin how many birthdays, anniversaries, mothers day, fathers days etc, I have had to cut short or show up late for. You single folks,
tell the people you date from day one, The gym and training comes first. If they can get past that, the rest will fall into place..
Find an experienced lifter in your gym that can help you with technique, it can mean the difference between hurt, and injured. Good
technique and great technique is also what separates winners from losers.
Stay strong
as you go downstairs? Are you ready for shoulders that are so messed up that the only way you can sleep is flat on your back cause
lying on your side is too painful. Do you really think you have the heart to train Hurt day in and day out? Hell, if I wake up in the
morning and I am not in pain, I think 2 things. 1st, am I dead, and 2nd (now that I have decided that I am alive), I must not be training
hard enough. Are you tough enough for that?
Being a true powerlifter takes more than just slappin’ on a bench shirt and givin’ it a ride. You gotta live, breath, sleep and eat liftin’.
You should spend every free second you have trying to figure out “how can I get stronger?” “what are those other guys doing that I
am not?”
Well, if I have not scared you off yet, you may have what it takes…. The routine I am about to give you is for folks that are not
currently training as a Powerlifter. Now, I don’t care if you are a bodybuilder, x-football player, or you used-to-be a powerlifter. This
is for all new powerlifters. This routine will give you the base you need to achieve greatness. If you are currently weight training, stay
on this routine for a minimum of 12 wks. If you are a newbie, follow the whole routine, No short cuts!
Do this for 3 weeks
Monday Wednesday Friday
DAY 1 exercise SxR DAY3 DAY5
squats 5x5 deadlift 5x5 flat bench 5x5
pullovers 4x10 incline
db
4x10 1 arm row 5x5
leg curl 5x5 rev. g.
row
4x10 front squat 4x10
close
g.bench
5x5 military
press
5x5 dips 4x10
hammar
curl
5x5 shrugs 5x5 standing
curl
4x10
rear delts 4x10
Then do this one for 3 weeks
DAY
1
exercise SxR DAY3 DAY5
squats 5x3 deadlift 5X3 flat
bench
5X3
pullovers 5x8 incline
db
4X8 1 arm
row
5X3
RDL 5x5 rev. g.
row
4X8 front
squat
5X15
close
g.bench
5X3 military 5x8 dips 5X8
hammar
curl
5X3 shrugs 5X3 standing
curl
5X8
Then follow this to the end.
sxr 10x2 5x6 5x4 5x2 10x2 5x5 5x3 5x1 10x2 5x6 5x3 5x1 10x2 5x6 5x4 5x2 10x2
DAY
1
EXERCISE % 60% 70% 80% 90% 60% 75% 85% 95% 60% 70% 85% 105E% 60% 70% 80% 90% 60%
squat
pullovers 4x8
good
morning
4x8
rev.
g.bench
5x5
standing
curl
5x5
DAY 3 sxr 10x2 5x6 5x4 5x2 10x2 5x5 5x3 5x1 10x2 5x6 5x3 5x1 10x2 5x6 5x4 5x2 10x2
% 60% 70% 80% 90% 60% 75% 85% 95% 60% 70% 85% 105E% 60% 70% 80% 90% 60%
flat bench
cable r.
delts
4x8
bent db
row
4x8
db
military
4x8
db shrugs 5x5
DAY 5 sxr 5X4 5X2 10X2 5X5 5X3 5X1 10X2 5X6 5X4 5X2 10X2 5X5 5X2 5X1 10X2 5X6 5X4
% 80% 90 60 75 85 95 60 70 80 90 60 75 90 105R 60 70 80
dead lift
decline db 4x8
rev. g. row 4x8
front squat 4x8
skull
crusher
4x8
incline curl 4x8
LEGEND: *E= ECCENTRICS ONLY
*R= RACK PULLS 2 INCHES ABOVE THE KNEES
* ASSUME A 10LB INCREASE ON EACH OF THE %AGES LIFTS EVERY 4 WKS
* EVERY 4 WKS, ROTATE ALL 8'S TO 10'S AND THEN TO 12'S THEN BACK TO 8'S ETC.
* EVERY 4 WKS, ROTATE ALL 5'S TO 3'S AND THEN BACK AGAIN
* PROGRAM #7 IS THE SAME AS #3 AFTER COMPLETING #7 RESTART 4,5,6
BUT, ROTATE ASSISTANCE EXERCISES REPLACE R.G. BENCH W/ C.G. BENCH,
DB SHRUG W/ BB SHRUG, DC DB W/INC DB ETC. GOOD LUCK!!!!
Now, you folks that are married, this is gonna be a bumpy ride, training your spouse to allow you the time it takes to train. There’s no
tellin how many birthdays, anniversaries, mothers day, fathers days etc, I have had to cut short or show up late for. You single folks,
tell the people you date from day one, The gym and training comes first. If they can get past that, the rest will fall into place..
Find an experienced lifter in your gym that can help you with technique, it can mean the difference between hurt, and injured. Good
technique and great technique is also what separates winners from losers.
Stay strong
