Please find below a sample powerlifting gym workout routine, kindly provided from the bestselling publication Gym Workouts: Maps to Success. The image is also taken from our related workout app GP Shuffle.

Please be aware that the powerlifting gym workout provided is an advanced workout program. It is not recommended that the workout routine be performed for a duration longer than 4 weeks. Ideally (to reap the rewards), you will have weight trained consistently for many years, progressing through gym workout routines, such as Toning Workout Routines for Men > Strength Training Workouts > Bodybuilding 2 Day Split. 

For further ideas, review our article Gym Workout Upgrade Options, or, for hundreds of gym workouts and process maps to follow, please consider purchasing the highly recommended aforementioned Gym Workouts: Maps to Success.

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3-Day Split Powerlifting Gym Routine:

Sample Gym Routine - Powerlifting Weeks - 1 to 4

Training Days - Weights 3 times a week with a rest day between each workout (i.e. Mon., Weds., Fri.)

Working Sets - 3 to 5 (3-4 mins. rest between sets) Repetitions - 6 to 1 Percentage of 1 RM (if applicable) - 85 to 100%

Gym Workout A:

WORKOUT A No. EXERCISE TARGET AREA 1 Squats Quadriceps (Thighs) 2 Stiff-Leg Deadlifts Hamstrings (Leg Biceps) 3 Military Press Deltoids (Soulders) 4 Barbell Shrugs Trapezius (Traps)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

 

Gym Workout B:

WORKOUT B No. EXERCISE TARGET AREA 1 Flat Bench Press Pectoralis Major (Chest) 2 High Pulls Trapezius (Traps) 3 Dips Triceps (Arm) 4 Seated Calf Raises Gastrocnemius & Soleus (Calfs)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

 

Gym Workout C:

WORKOUT C No. EXERCISE TARGET AREA 1 Deadlifts Latissimus Dorsi (Back) 2 Bent-Over Barbell Rows Latissimus Dorsi (Back) 3 Barbell Curls Biceps (Arm) 4 Sit-Ups Abdominals (Stomach)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

Gym Workout C:

Workout CNo.ExerciseTarget Area1 Deadlifts Latissimus Dorsi (Back) 2 Bent-Over Barbell Rows Latissimus Dorsi (Back) 3 Barbell Curls Biceps (Arm) 4 Sit-Ups Abdominals (Stomach) IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.