2 Day Powerlifting Program for Ultimate Strength w/PDF

2 Day Powerlifting Training Program

Some people do powerlifting as a profession, and some do it as an amateur, but their goal is the same – to lift big.

Those who do it as a profession have enough time to focus on their lifting ability, but those who do it for the sake of being strong usually lift heavy twice a week, like me.

Being a fitness enthusiast, I love performing various workouts, from CrossFit and Bodybuilding to Calisthenics and Powerlifting.

I do hypertrophy-endurance training twice a week, powerlifting two times weekly, and calisthenics once a week, a total of five days a week.

In this article, I’ll share my 2 day powerlifting program that I perform to maximize my strength.

It will be a three-week program, including two sessions for each big lift, that is, squat, bench, and deadlift.

Who Should Follow The 2 Day Powerlifting Split?


The primary goal of this program is to gradually increase physical strength. Physical strength is the ability to generate force against gravity.

Powerlifting challenges muscles to adapt and become more capable of generating force through the big three lifts, known as the bench, squat, and deadlift.

So, if you want to level up your strength in a safe and effective way, you can follow this program.

This routine is for everyone who wants to gradually increase strength except professional powerlifters, obese, and people with health issues.

A note for you: I’ve not included step-by-step instructions to perform the exercises mentioned in this article. If you want that, you can explore this powerlifting exercise list.

2 Day Powerlifting Training Program to Progress Your Strength

It includes the squat on Tuesday, bench on Thursday, deadlifting on Monday, squat on Thursday again, and so on. You can also perform endurance or mobility exercises on other days of the week.

Brief details about the program:

  • Sessions/week: Two
  • Duration/session: 60-90 minutes
  • Goal: Increase Strength
  • Additional Equipment Needed: Lifting belt, Neoprene knee sleeves, and Wrist wraps.
  • Target Gender: Men (Other genders can also try)
  • Difficulty: Intermediate
  • Progress Tips: Gradually increase load over time to level up your strength. It can be 2-3% every week or two.

Week 1 – Squat and Bench

Day 1 (Tuesday) – Squat

Warm-up:

  • 5-min Lower Body Foam Rolling
  • 3-5 minutes Stationary Bike at Low to Moderate intensity
  • 10 Front and Back Leg swings per leg

Back Squat:

  • Warm-up Set – 12 reps at 20-30% of your one-rep max, 2-min rest.
  • Set 1 – 8 reps at 55-60 % of your 1RM, 3-min rest.
  • Set 2 – 6 reps at 70-75% of your 1RM, 4-min rest.
  • Set 3 – 4 reps at 80-85%, 4-min rest.
  • Set 4 – 3 reps at 85-95% of your 1RM, 3-min rest.
  • Set 5 – One rep max with a spotter
  • Set 6 – 8 reps at 60-70 % of your 1RM, 3-min rest.

Supplementary Lifts:

  • Unilateral Leg Press: 3 sets x 10 reps on each side
  • Front Lunges: 3 sets x 10 reps on each side
  • Glute Ham Raise: 3 sets x 15 reps

Day 2 (Thursday) – Bench

Warm-up:

  • 3-5 minutes Lom-Impact Rowing Machine or Stationary Bike
  • 3-5 minutes Upper Body Foam Rolling
  • 15-sec Backward Hand Clasp
  • 10 Band Pull-apart
  • 10 Inverted Rows

Flat Bench Press:

  • Warm-up Set – 12 reps at 20-30% of your one-rep max, 2-min rest.
  • Set 1 – 8 reps at 55-60 % of your 1RM, 3-min rest.
  • Set 2 – 6 reps at 70-75% of your 1RM, 4-min rest.
  • Set 3 – 4 reps at 80-85%, 4-min rest.
  • Set 4 – 3 reps at 85-95% of your 1RM, 3-min rest.
  • Set 5 – One rep max with a spotter
  • Set 6 – 8 reps at 60-70 % of your 1RM, 3-min rest.

Supportive Lifts:

  • Dumbbell/Barbell Overhead Press: 3 sets x 10-15 reps
  • Bent-over Barbell Row: 3 sets x 10-15 reps
  • Push-ups: 3 sets x As many reps as possible.

Week 2 – Deadlift and Squat

Day 1 (Monday) – Deadlift

Warm-up:

  • 3-5 minutes of Low-Intense Stationary Bike/Treadmill/Rowing
  • 3-5 minutes of Full-Body Foam Rolling
  • 30-sec Bird Dog
  • 30-sec Inchworm
  • 10 reps Deadlift with an empty bar

Conventional Deadlift:

  • Warm-up Set – 10 reps at 20-30% of your one-rep max, 2-min rest.
  • Set 1 – 8 reps at 55-60 % of your 1RM, 3-min rest.
  • Set 2 – 6 reps at 70-75% of your 1RM, 4-min rest.
  • Set 3 – 4 reps at 80-85%, 4-min rest.
  • Set 4 – 2 reps at 85-95% of your 1RM, 3-min rest.
  • Set 5 – One rep max with a spotter
  • Set 6 – 6 reps at 60-70 % of your 1RM, 3-min rest.

Supportive Lifts:

  • Step-up: 3 sets x 10 reps on each side
  • Leg Curl: 3 sets x 10-15 reps
  • Hip Thrust: 3 sets x 10-15 reps

Day 2 (Thursday) – Squat

  • Warm-up: 5-min lower body form rolling, 5-min treadmill or elliptical, 5-sec quad stretch per leg, 20 front squats with an empty bar.
  • Main Lift: Barbell Back Squat (Repeat the same rep sets mentioned above)
  • Accessory Lifts: Leg Extension (2 sets x 15 reps), DB Sumo Squats (2 sets x 15 reps), and Lateral Lunges (2 sets x 10 reps per leg).

Week 3 – Bench and Deadlift

Day 1 (Monday) – Bench

  • Warm-up: 3-min upper body drill with a foam roller, 3-min jog, 2-min rower, 15-sec mountain climber (to activate your core), 30-sec 90/90 Stretch, and 10-15 bench press with an empty bar.
  • Main Lift: Flat Barbell Bench Press (Repeat the same rep sets mentioned above)
  • Accessory Lifts: Incline DB Bench Press (2 sets x 15 reps), Bar Dips (2 sets x 10 reps), push-ups (2 sets x 10 reps), and Barbell Row (2 sets x 10 reps).

Day 4 (Thursday) – Deadlift

  • Warm-up: 5-min total body drill with a foam roller, 3-min stationary bike or treadmill, 1-minute 90/90 hip external & internal rotation, 1-minute Supported Hip Airplane, 1-minute inchworm, 1-minute mountain climber, and 10-12 deadlifts with an empty bar.
  • Main Lift: Conventional Deadlift (Repeat the same pattern of reps and sets mentioned above)
  • Accessory Lifts: Machine Leg Curl (3 sets x 15 reps), Single Leg Glute Bridge (3 sets x 10 reps on each side), and Hyperextension (3 sets x 10-12 reps).

Final Thoughts

Powerlifting isn’t limited to powerlifters only. Anyone who wants to enhance strength and size can incorporate powerlifting into their training program.

Powerlifting challenges muscles to adapt and become more capable of generating force through compound exercises, such as the bench press, back squat, and deadlift.

However, you need a well-structured workout routine to train in an organized and effective manner.

In the above article, I’ve handed out my 2 day powerlifting routine that will help you gradually increase strength over time.

Along with workouts, you’ll have to focus on diet and recovery. A balanced diet program includes 40% carbs, 30 percent protein, and 30 percent fats. Nutritious foods provide energy during the workout, help rebuild muscle, and promote hypertrophy.

Additionally, you can consume some supplements, such as whey protein, creatine, and multivitamins, to further maximize your results.

Download The 2 Day Powerlifting Program PDF


Programs to Follow Next:

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Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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