Full-body powerlifting workouts generally require you to practice the three main lifts during a single workout -- the squat, bench press and deadlift. Some workouts may feature limited deadlifting, due to the strain on your lower back and the fatigue generated by the exercise. Additional work for supporting muscle groups, or assistance exercises, completes your training. Consult a health care practitioner before starting any strength-training program.
Basic
A basic full-body powerlifting workout involves practicing the three lifts, with the squat always coming first. Squatting first allows you to practice the most skilled lift while you have more energy and not after your lower back suffers from fatigue after deadlifting. A beginning workout may have you squatting for three sets of five repetitions, bench pressing for three sets of eight repetitions and deadlifting for one set of five repetitions. Additional abdominal work such as situps completes your workout, and you have trained nearly every skeletal muscle. When selecting a training weight, choose a weight that allows you to perform all your target repetitions in proper form but still challenges you.
Intermediate
An intermediate-level workout allows you to specifically tailor your exercises to strengthen specific weaknesses but still practice all three lifts. This not only targets weak points in your training, but also works your entire body. After squatting, you may do specialized work to strengthen your lower back and hamstrings, such as good mornings or the stiff-legged deadlift, with slightly higher repetitions, but generally no more than 10. In addition to bench pressing, include extra work for your triceps to strengthen your arms and improve your ability to lock out the bench. Exercises such as the close-grip bench press or dips are performed with higher repetitions to promote strength and muscle growth, but never more than 12 reps per set.
Advanced
An advanced powerlifting workout to train your entire body may focus on either heavy training to increase your ability to strain against limit weights or lighter to work on technique and develop the ability to accelerate the bar. A heavy workout will not feature much volume, usually only three to five single repetition lifts of a core exercise, such as squatting. Perform each squat with near-limit weight. Follow this with assistance work for your hamstrings, abdominal work such as weighted crunches and heavy work for your upper body like overhead pressing. Perform heavy work for your upper body for no more than five repetitions per set.
Dynamic
A dynamic workout focuses on bar speed and developing proper technique. Squatting for eight to 12 sets of two repetitions keeps you fresh and allows you to perform your repetitions without fatigue compromising your technique. Extra work for your hamstrings such as glute-hamstring raises or razor curls done with higher repetitions would finish off your upper body. Bench pressing with eight to 10 sets of three repetitions starts your upper-body work and should be followed by triceps work such as barbell or dumbbell extensions. Then, work your back with chinups and some type of rowing exercise. Your assistance work should never exceed 12 repetitions per set.
References
- "Starting Strength: A Simple and Practical Guide for Coaching Beginners"; Mark Rippetoe, et al.; 2005
- "Practical Programming for Strength Training"; Lon Kilgore, et al.; 2009
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
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