The Powerlifting Training Plan: Week 1 Workout I


1a) Squat

Sets: 5 Reps: 3

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Lower your body as far as you can (try to get your thighs at least parallel to the floor). Keep your posture as upright as possible and maintain the normal arch in your lower back.




1b) Band Thigh Abduction

Sets: 3 Reps: 10

Sit on the end of a bench and wrap or tie an elastic exercise band around your thighs, just above the knees. Keeping your feet on the floor, open your legs against the resistance of the band. Afterward, rest until you’re sure you feel recovered before you return to the squat.


2a) Reverse Lunge

Sets: 4 Reps: 8 (each leg)

With a dumbbell in each hand, step backward with one leg and bend your knees until your front thigh is parallel to the floor and your rear knee nearly touches the floor.


2b) Incline Dumbbell Bench Press

Sets: 4 Reps: 8

Set an adjustable bench to a 30- to 45-degree angle and sit back on it with a dumbbell in each hand. Press the weights straight over your chest.




3a) Cable Ab Pulldown

Sets: 4 Reps: 10

Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Hold the handle around the back of your neck. Contract your abs and bend forward, lowering your torso as far as you can.

3b) Hammer Curl

Sets: 4 Reps: 10

Hold a dumbbell in each hand and stand with your arms at your sides with your palms facing your legs. Keeping your upper arms in place, curl the weights up.


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