This powerlifting routine is designed for the beginner interested in strength training and competing in powerlifting.
Topics covered in this article will include:
- Nutrition and Tips
- Powerlifting Routine Schedule
- The Routine
- Exercise Substitutions
- Workout Tips
Powerlifting is all over; chances are you’ve seen a video of someone lifting some heavy ass weight and thought “wow, I’d like to do that.”
Fortunately, powerlifting is a sport anyone can get into. While there can be a lot of competition when you get to the elite levels, powerlifting is mostly a competition against yourself to see how much more you can lift than yesterday.
If you are new to the gym or have been lifting weights for a few months, this routine is going to show you how to get started on your journey to becoming a true powerlifter; including information about competing.
There are only a few requirements of this routine:
- Passion to get stronger
- Committing to the routine
- A Barbell
- Adjustable bench
- Squat rack
Optional but recommended:
- General gym machines
Interested in Competing?
If you’re interested in competing, check out this article I wrote about your first powerlifting meet.
Powerlifting is a demanding sport which requires a lot of nervous system recovery to perform optimally. Just because you don’t see someone doing 30 sets of an exercise doesn’t mean they don’t need proper recovery.
This section will go over some of the foods I recommend eating and some of the foods you could cut out. I am not a licensed nutritionist so consult your doctor before taking my advice.
Take a look at what you eat
Regardless of your weight goals, eating healthy is important if you want to maintain a healthy lifestyle. The quality of foods you put into your body reflect the quality of your performance and life. I’m not telling you skip the donuts or pizza, I’m showing you how to enjoy those and get healthy.
It goes without saying that eating fast food and restaurant meals are not the way to get healthy… you are going to have to learn to cook. There are a lot of recipes that you can cook including this awesome reader submitted recipe: Chili lime chicken with potatoes and green beans.
I’ve done a few articles about eating healthier which I will link below so you can read them if you’d like.
The first article is once I wrote a long time ago: 11 Cheapest Good Protein Sources and still is relevant today. Find out what types of proteins you should buy and more importantly, how to afford them.
The next article contains the 15 best foods for building muscle and provides a wide variety of foods you can get into your diet to start building strength and muscle.
If you are a bit overweight and want to look at trying a low-carb diet, check out some of the science behind low-carb dieting.
If you are a “hardgainer” and you are having a hard time putting on mass you simply can’t eat enough, check out my skinny to swole guide.
If you have a hard time eating during the day because of work or you have heard about intermittent fasting, I wrote a pocketbook guide you should check out.
One last thing…
Before I go on, the notion of an OCD-like obsession with what you eat, when you eat it, and how you eat is prevalent and I wanted you to be aware of orthorexia and how to avoid it.
If you are already obsessed with every morsel that goes into your mouth or you start developing habits like this, please get in contact with professional help or reach out to someone like myself and I’ll help the best I can.
Now onto the fun stuff…
For those who want to bulk:
Bulking needs to be done with caution because using this as an excuse to eat as much as you possibly can all of the time will add a lot of strength but also a lot of fat as well.
The first thing I recommend when bulking is being able to eat consistently. This will be tough if you regularly overeat or forget to eat one day.
Too many times I see someone go on a “dirty bulk” which means they stuff whatever they can in their mouths to gain strength and weight.
This is effective but you will gain a lot of body fat and possibly develop eating disorders or conditions such as heart disease or diabetes… it’s not worth it.
What I recommend:
If you consistently eat and maintain your weight, I want you to add 300 calories a day to your diet and maintain the same activity levels. This means if you train 3-4 days in the gym, have a job, and have a life; stay doing just that… don’t add in random hour-long cardio sessions daily because you are eating more.
After about 3 weeks you are going to notice you are feeling stronger, weights feel lighter, and you may notice some gains in the mirror. You shouldn’t be gaining too much weight at this point.
This is considered a clean bulk and for those who are looking to gain weight can be run for long amounts of time since you are eating healthy and slowly adding weight.
Tips to adding 300 calories easy:
- Use whole milk instead of water for your protein shakes
- Don’t be afraid to use cheese
- Olive oil
- Spoonful of peanut butter
- Sour cream
Adding 300 calories doesn’t take much when you add healthy fats to your diet.
For those needing to lose body fat:
If you read anywhere online or in a magazine, there are articles about how you can’t lose body fat and gain muscle (or strength) at the same time. This generally is true, but for a beginner, you are going to notice fantastic changes to your physique and strength.
They are called beginner gains and you need to take advantage of them while you can. Check out my article on making the most of your beginner gains.
Just like going on a bulk, losing body fat needs to be done slowly and sustainably…otherwise you are going to just gain it back.
What I recommend:
Since everyone has different diets, the first thing I am going to recommend is getting more exercise in. This doesn’t mean you have to trudge through a session on a treadmill, you can get out and walk, bicycle, hike, or play basketball. Whatever you do, choose something you want to do and are willing to do regularly.
Since exercise trumps cutting calories for a variety of reasons, I don’t recommend you cut calories yet unless you are very overweight. For those who need to lose 50 or more pounds, I have some advice for you at the end of this section.
If you enjoy going to the gym and doing cardio then feel free to do so, I’ve noticed better success with clients losing weight if they find something they enjoy outside of the gym. Seriously, try a new sport out.
Onto the food:
If your diet consists of mostly microwave dinners, sodas, and fast food, I’m going to give you some simple ways to gradually change your diet and make a huge difference in your performance in the gym.
Soda: If you drink regular soda, start cutting back and drinking a diet version or try teas or water. I like to use the calorie free sweeteners in my waters and even diet sodas to make them taste better. For example: I will use tropical punch Kool-Aid liquid in my diet mountain dew and it tastes a bit like a red mountain dew.
If you eat breakfast at your favorite fast food restaurant, start making a breakfast in the morning (or the night before) to take with you or eat before you leave.
- Hard boiled eggs mixed with sour cream and hot sauce – boil up a dozen of these and use for a few breakfasts.. they are filling and tasty.
- Peanut butter on your toast with 1 scoop protein in milk – tasty, quick, easy
- Protein bar and a piece of fruit
Skip the heart burn and mud butt by making a sensible change for breakfast every couple of days. Gradual changes work better than stopping all at once.
General nutrition ideas:
Replacing a meal you eat out with 2 scoops of protein in milk with some chicken and vegetables is an easy way to cut a lot of calories and carbs while getting in more flavor than a crappy McDouble. Try a mediterranean blend steamer bag of veggies, some fajita chicken, some olive oil, salt, pepper, and hot sauce for a filling and tasty meal. All of this stuff is easy to make and can be made in advance.
Losing weight is about moderation. You can enjoy all of the foods you love and get healthier at the same time.
Ever since I started eating healthier and learning how to cook I’ve learned that I enjoy the flavors I create more than the foods I eat out. Don’t get me wrong, I’ll eat a Wendy’s #8 every once in a while too.
For those who are very overweight:
I’ve created a special section for those who are very overweight because I know what it is like and I want to help.
The first thing you are going to have to do is address why you overeat and what causes you to do so. This might take some quiet time in a secluded area to sit and think about some things you might not want to think about.. but you need to do it.
Don’t start cutting huge things from your diet because you will see it as a restriction and you are going to revert faster than you cut it out. First thing is first, learn to cook.
Once you learn to cook, you are going to see how you can create flavors you enjoy and do so without the added calories.
Depending on your health, you’re going to have to move, and move a lot. This doesn’t mean you need to walk on the treadmill every day for 2 hours, you just have to get active and start seeing how your health increases. You are going to feel better and be able to go do things you want to do without worrying about being sore or becoming tired.
Start by making a log and writing everything down that you eat and drink. With this list, look for things that are needless calories you add.
Sodas, chips/snacks, and sweets are your biggest culprits in excess calories and that’s going to be the first thing you need to start with. Take my advice with the soda like I mentioned above, it really does taste alright. Once you start getting used to drinking more water and other calorie-free drinks you will notice your palate won’t like soda as much anymore.
If you drink soda daily and you cut that out of your diet, that with exercise is going to start shedding weight off of you like you’ve never seen before.
I’ve said it before and I’ll say it again, supplementation can be useless if you do not already have your nutrition and training down pat. I will say that supplements can help and they are worth the money if you have some to spare.
Ever since I tried MTS Nutrition’s protein, I’ll never go back. I’ve had their Vanilla, Cookies n Cream, Key Lime Pie, and Red Velvet Cake and love them all. I haven’t heard a bad word about any of the other flavors. If you would like to try out MTS Nutrition, support the site and use my affiliate link here: MTS Nutrition Whey Protein
Creatine is one of the most studied supplements in the industry. It helps with strength, recovery, and muscle endurance. Creatine Monohydrate is cheap and is something I highly recommend. If you would like to support the site, use my affiliate link: Creatine Monohydrate
BCAAs are intended to be use while you are training but can be had throughout the day as a pretty tasty beverage. Sipping on BCAAs are a way to get extra amino acids into your system and they taste great. Marc Lobliner has his sweetening game on point and I really like hit MTS Machine Fuel BCAA, if you would like to support my site, use my affiliate link: MTS Machine Fuel BCAA
Pre-workout isn’t a must but if you need a little kick in the pants, MTS Clash isn’t bad. It’s my favorite pre-workout and it’s fairly priced. If you would like to support my site, use my affiliate link: MTS Clash
There are other supplements that I take or I enjoy taking when I have them. Most of the MTS line I will use including their Probiotic that are chewable tablets that are chocolate wafer flavored. They really taste like candy. Protein bars are filling, MHP’s protein pudding is alright, and you can’t go wrong with a multi-vitamin.
Doing some form of cardio or conditioning work is important for health and will increase your anaerobic capacity. This means you can lift more weight.
I recommend getting exercise outside of the gym at least 2 to 3 times per week for at least 20 minutes. This means go for a walk, ride a bike, or play some sports with friends.
For those who want to live in a gym or don’t have any interest in doing activities like that, 20-30 minutes on whatever machine you want to do will suffice.
Complete 5-10 minute of exercise to help prime your nervous system for exercise… This shouldn’t strain you at all, just get the blood flowing.
Complete 20-30 minutes of exercise to help promote recovery. HIIT or LISS is fine.
Powerlifting Routine Schedule and Progression
For a 4 day routine I recommend 2 on, 1 off, 2 on, 2 off which would look like this:
- Sunday: Off
- Monday: Squat Day
- Tuesday: Bench Day
- Wednesday: Off
- Thursday: Accessory Day
- Friday: Deadlift Day
- Saturday: Off
If you can get your schedule to work with that, feel free to experiment and see what works best for you.
Since this is a routine designed for beginners, you need to use linear progression. In basic terms it means you strive to add 5 pounds to the bar every time you train.
Warming up is critical to your health, prevents injuries, and primes your body to lift heavier weight. Without warming up, you won’t lift as much, and you will probably get hurt. Warming up is different for everyone so I won’t throw out percentages of your lifts and timing; that’s just stupid.
Here’s a sample of a warm up I would have someone do:
You are going to bench 225 for 4 sets of 8.
- Bar x 20
- 95 x 10
- 135 x 10
- 185 x 8
Same weight for each set
For this routine, you will use the same weight for each of your working sets. So if you are going to be doing 4 sets of 8 on squats at 315, you will leave 315 on the bar for each set.
If you perform the sets and reps at the weight you’re supposed to, increase the weight by 5 pounds for the next time you train.
4 Day Powerlifting Routine for Beginners
|Barbell Step Ups||2||20|
|Stiff Leg Deadlifts||4||15|
|Straight Arm Lat Pull Downs||4||15|
|Incline Dumbbell Bench||2||20|
|1 Arm Tricep Extensions||4||8|
|Cross Body Hammer Curls||4||15|
|Rear Delt Flies||4||15|
|Bent Over Barbell Rows||6||5|
|1 Arm Dumbbell Row||2||20|
|Standing Calf Raises||4||8|
While the exercises in this routine are chosen to serve a specific purpose, there are times when exercises need to be substituted in because of an inability to do the exercise correctly, not having the right equipment, or not wanting to wait for the equipment to become available.
Here are a list of suitable exercise substitutions that I would recommend:
- Barbell Step Ups – Barbell Lunges, Dumbbell Lunges
- Straight Arm Lat Pull Downs – Wide Grip Pull Downs, Wide Grip Rows, T-Bar Rows
- Floor Press – Close Grip Bench, Skull Crushers
- Pec Deck- Dumbbell Flies, Incline Dumbbell Flies, Cable Cross Machine
- Arnold Press – Alternating Dumbbell Overhead Press, Hammer Strength Overhead Press Machine
- Pull Ups – Any type of lat pull down or assisted pull up machine
- Dumbbell Shrugs – Trap Bar Shrugs, Barbell Shrugs
- Standing Calf Raises – Seated Calf Raises
- Leg Extensions – Hack Squat Machine, Leg Press
- Strive for progression – Increasing the amount you can lift in either reps or weight is going to get you stronger and build muscle
- Learn proper form – Heavy weights come with time. Learn the form now before you pick up bad habits
- Deload when you feel sluggish – If your warmup weights are feeling heavy, don’t keep pushing yourself. Take a week and recover; eat more, sleep more, and come back stronger next week.
- AMAP – As many as possible. Do this until your form starts to break down.
107 thoughts on “4 Day Powerlifting Routine for Beginners to Try in 2021”
I just started this with little powerlifting experience that I taught myself.I had no program no knowledge on what I was doing.just lifting.improper form with squats.learned deadlift and bench.anyways…I’m in my third day with this program.word for word.after doing this for a few weeks…..am I suppose you progress? I don’t quite understand.I started weight that I th ought I needed to in order to complete the days challenge.so..I figured that’swhat was implied since everyone’s amount of weight will be different.but what do I do after a few weeks of this exact layout?thanks and God bless you.
Next week try to add 5 to 10 pounds to your lifts, go up a size in dumbbells, or try to use a heavier setting on a machine. It’s not the starting number that matters, it’s that you’re progressively overloading your lifts.
thank you for that. I’m also wondering how long do I continue to use this format as I progress?
No need to change if you’re adding more weight on the bar. I would give it at least 12 weeks before thinking about switching.
hey man, great site. thanks for putting it up.
im 33, 6’3” and about 280. i haven’t lifted seriously in a little over a year, and im going to use your 4-day routine to train for my first powerlifting competition. lol while i have no allusions of grandeur, im still not wanting to look like a chump.
since the goal (short term) is the competition, i want to be able to get the most out of my training in the time i have to prepare, you know? can you give any insight to how this workout and the time frame im working with might come together to yield the best results on the scoreboard? you mentioned cardio in another message about work output, but im not sure if that’s what i should be doing in this case.
thanks again for the space to ask these questions.
I’d recommend getting your conditioning up there, powerlifting meets take a long time and you gotta be able to get ready fast.
I’d recommend putting a week into lifting about 50% of your usual numbers and get back used to the movements. How long until the meet? If you have at least 12 weeks, I’d recommend just getting everything back down pat, don’t worry about weight class, and focus on your form.
2 weeks before your meet, cut weights down to 60% and work on producing as much power as you can in the lifts. 1 week before you can either take off completely, doing some cardio and other light movements, or work at 40%. This deload is going to allow your nervous system and body to recoup. You’ll come back feeling stronger than ever. Check out my 12 weeks to the platform article if you haven’t yet.
Hi there, before adding 5lbs for progression, do you have a minimum rep first like you have to be able to do atleast 12 reps of current pb before adding weight …does that make sense? Sorry
My best advice is if you hit the reps and sets for that workout, try adding 5 pounds next week. If you hit that again, add another 5 for the week after that. If you increase and you don’t hit your reps, don’t get discouraged, do the same weight next week and you’ll get it.
There’s no set “you have to do this” for progression, just progress. You can progress by increasing your reps, the weight, or intensity.
I hope this helps!
Hello, I have been consistent for 2 years and been hitting the gym on what people refer to as bro style without any programming but I was able to reach what I wanted 4 plates DL, 3 plates squat and 225 on bench weighing 185 pounds. I was wondering if you have any excel or programming utilizing 1 rm variation for further progress.? Or any suggestions on a program for 4-5 day thing
Here’s a squat routine that I utilize periodization in. Check it out and apply it to your other lifts.
This is one of the first sensible powerlifting routines I have seen on the internet. Most promote squatting and deadlifting twice or more a week which would bring a real powerlifting competitor to their knees in two weeks.
I like it, well done.
Thanks. It’s nice to see someone else that also looks at other routines and wonder how anyone thought it would be a good idea.
hi,how long should I rest between sets?
A good rule of thumb is 45 seconds to 1 minute for small lifts and around 3-5 for the heavier compound lifts.
Hey Cutty Julian here,
If I wanted to incorporate dips into my chest work out where would you recommend and what rep range 4 sets of 8 like with the pull ups?
Julian, sorry for the slow reply. That would work yes. Let me know how it goes!
I was just wondering if it’s ok to do cardio with this workout routine. Thank you!
Cardio is heart health and helps you recover, of course you can :)
I was just wondering because according to what i know elite powerlifters don’t do alot of cardio. Am i mistaken?
They also die at a young age. If you’re looking for overall health, lift some heavy ass weights, get your cardio in (that’s your heart health and conditioning levels). The higher conditioning levels equal more work output – which equals heavier lifts.
If you cut your calories by 300 to 500 calories and start the routine, if you consistently cut 300 to 500 calories and you go bust ass in the gym, I guarantee you that you’ll start losing weight and building muscle.
Hi Cutty how are you? Is it ok to include some ab work for this routine? And on what day should i include them and when? Thank you :)
I’m doing alright, just stressed haha. You could add ab work in after the gym, in the morning, etc. You don’t NEED to but if you’d like to add some in, do them outside of the gym and enjoy some of this nice weather. :)