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Abbreviated Powerlifting Routine

This workout takes the concepts of abbreviated training and combines those with powerlifting to make a solid program that anyone can incorporate into their training regimen.

You will train each of the powerlifts once a week with assistance exercises thrown in for good measure. If you want, you can also add grip, neck and ab work into the mix. The choice, as always, is yours.

Day One:
Deadlifts
Curls

Day Two:
Bench Press
Pulldowns, Rows or Chins

Day Three:
Squats
Overhead Press

Notes: Use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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An Ultra Abbreviated Routine-6

One again we have another ultra-abbreviated routine for the individual with poor recovery ability or one who overtrains very easily. Veterans can also use these programs to move past sticking points.

This is very low volume, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

Just remember – high intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Day One:
Squats
Overhead Press

Day Two:
Deadlifts
Rows

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

An Ultra Abbreviated Routine-5

One again we have another ultra-abbreviated routine for the individual with poor recovery ability or one who overtrains very easily. Veterans can also use these programs to move past sticking points.

This is very low volume, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

Just remember – high intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Day One:
Squats
Bench Press

Day Two:
Deadlifts
Overhead Press

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

An Ultra Abbreviated Routine-4

One again we have another ultra-abbreviated routine for the individual with poor recovery ability or one who overtrains very easily. Veterans can also use these programs to move past sticking points.

This is very low volume, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

Just remember – high intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Day One:
Squats

Day Two:
Deadlifts

Day Three:
Overhead Press
Chins or Pulldowns

Notes: Use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

An Ultra Abbreviated Routine-3

One again we have another ultra-abbreviated routine for the individual with poor recovery ability or one who overtrains very easily. Veterans can also use these programs to move past sticking points.

This is very low volume, but with the low volume you can and should be training at maximum intensity. Working super hard on a few exercises will overcome any sticking points and grow size and increase power on any so-called hardgainer out there.

Just remember – high intensity on the major compound exercises, while progressively adding more weight to the bar, is the only way to naturally gain size and strength. Be consistent, focused and disciplined in your training and the results will eventually come.

Squats & Deadlifts (alternate at each workout)
Overhead Press
Dips

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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