Classic Powerlifting Program

This workout routine focuses on the big three powerlifts – squat, bench press and deadlift – with some key assistance exercises thrown in for good balance.

The Classic Powerlifting Program was taken from the book “Designing Resistance Training Programs” first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and published in 1987.

At the time the first edition of “Designing Resistance Training Programs” was published, Fleck was working for the U.S. Olympic Committee advising elite athletes and their coaches on training programs and Kraemer was working in the Sports Medicine and Exercise Science Program at the University of Connecticut.

The modified workout presented here eliminates many of the assistance exercises that are not needed and may cause overtraining. Only the exercises that build strength and power are included here.

Classic Powerlifting Program

Day One:
Bench Press
Overhead Press
Curls
Crunches

Day Two:
Squats
Pulldowns
Rows

Day Three:
Deadlifts
Calf Raises
Situps

Notes: Train consistently 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. If three days is too much, drop it to two days a week. 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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