Powerlifting for Beginners Program Details

So on Tuesday Feb 9th I finally made a commitment to start on my journey to lifting weights. I’ve intended to start strength training for quite a while now. Several years, in fact. I used to strength train consistently in 2015 before I got married – my husband originally introduced me to the gym and motivated me to go. Then after getting married, I never got back into it. I had a trainer (briefly) in 2018. I think I trained with her for a couple months before I gave up. I’ve been communicating back and forth with her since then telling her I just wasn’t ready for it yet. But I’ll be ready ‘soon’ and even made plans several times after that to restart. And that time never came and now its 2021! I kept postponing and postponing. I prioritized yoga over strength training so it wasn’t like I was doing absolutely nothing. It’s just I knew deep down that I really wanted to eventually lift weights. I wanted to supplement my yoga – I knew this would be the right thing for me. I always knew that it will be fun and the benefits to my health will be tremendous – in all aspects. I knew but I just couldn’t make it happen. Until last Tuesday! I found the perfect bodybuilding.com BodyFit program to begin called Powerlifting for Beginners. It’s a 4 week program with the goal to gain strength which I would like very much and it’s only 3 workouts per week. Each workout is supposed to be 45-60 minutes. See below detailed information on the program!

Day 1 – Squat Focus

Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5
ExerciseBarbell SquatBarbell Front SquatBarbell Hip ThrustSeated Leg CurlAb Roller
InstructionsStart with a moderate weight and add 5-10 pounds every week.Add 5-10 pounds every week for all sets.If you can not do 8 reps, do as many full reps as you can then do partials to finish.Use slow reps. Add 5 pounds per week for all sets. 3-4 sets 
Muscles TargetedQuadriceps Quadriceps GlutesHamstringsAbs
Sets/Reps5 sets, 5 reps (Same weight)3 sets, 8-10 reps (Clean-grip)3 sets, 8-10 reps4 sets, 15-20 reps4 sets, 8-10 reps

Day 2 – Bench Focus

Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5
ExerciseBarbell SquatBarbell Front SquatBarbell Hip ThrustSeated Leg CurlAb Roller
InstructionsStart with a moderate weight and add 5-10 pounds every week.Add 5-10 pounds every week for all sets.If you can not do 8 reps, do as many full reps as you can then do partials to finish.Use slow reps. Add 5 pounds per week for all sets. 3-4 sets 
Muscles TargetedQuadriceps Quadriceps GlutesHamstringsAbs
Sets/Reps5 sets, 5 reps (Same weight)3 sets, 8-10 reps (Clean-grip)3 sets, 8-10 reps4 sets, 15-20 reps4 sets, 8-10 reps

Day 3 – Deadlift Focus

Exercise 1Exercise 2Exercise 3Exercise 4Exercise 5
ExerciseBarbell DeadliftClose-grip Front Lat PulldownBack ExtensionBarbell CurlHanging Leg Raise
InstructionsStart with a moderate weight and add 5-10 pounds every week.Try to add weight every week though it won’t always be possible. Strive to make personal records.These are for rehab and preventative strengthening of the lower back (use a lighter weight for this exercise).Start with a moderate weight and add 5 pounds every week 
Muscles TargetedHamstrings Lats Lower back Biceps Abs
Sets/Reps5 sets, 5 reps (Same weight)3 sets, 8-10 reps3 sets, 10-15 reps5 sets, 5 reps4 sets, 8-10 reps

In the next post – I will share my current progress with this program. I am currently in week 3 so I am proud to say that I’ve officially made it into a habit! Yayayayay!

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