Thursday, 23 October 2008

Powerlifting 5x5 Workout

You may have seen the previous 5x5 workout that I posted, now this workout being posted today is a powerlifting 5x5 workout.

The difference between a standard 5x5 workout and a powerlifting 5x5 workout is the exercises completed in the workout. The exercises differ because a powerlifter is concentrating on building on the three lifts in powerlifting competitions

  • Squat
  • Bench Press
  • Deadlift

By completing the powerlifting 5x5 workout your strength will increase quite quickly but you wont gain the huge arms etc that many want for vanity.

The powerlifting 5x5 workout is carried out three times a week with at least a days rest between training sessions, below is the two workouts you need to carry out to complete this workout.

Day 1

Squat 5x5
Benchpress 5x5
Barbell Row 3x15
EZ Curls 3x15
Crunch (Abs) 3x25

Day 2

Squat 5x5
Deadlift 5x5
Shoulder Press 3x12
Skullcrushers 3x15
Reverse Crunches (Abs) 3x25

Once day 2 is complete go straight back to day one and keep alternating, after 12 weeks take a one week rest and start again!

For a full 12 month 5x5 workout click here

Disclaimer - With any workout please only lift what you physically can, its more important to lift lighter and correctly than lift heavy and damage yourself.