Whether you’re a powerlifter or bodybuilder, if you want to push your limit and break your one-rep max, this 5 day powerlifting split can help you achieve that.
This program includes various exercises, including the big three lifts: the deadlift, squat, and bench press. They hit multiple muscles throughout the body and help you take your fitness to the next level.
Who can do this 5 day powerlifting program?
This program isn’t limited to powerlifters only. Anyone who wants to lift big and break their personal record (PR) can use follow this routine.
It can be challenging for you if you are a female or a beginner, but you can also give it a try.
Summary of the Program
| Program Duration | 6-8 Weeks |
| Frequency | 5 days a week |
| Goal | Increase One-rep Max (1RM) |
| Targeted Gender | Men |
| Level | Beginner to Intermediate |
- Major Lift frequency: Powerlifting consists of three major lifts, the squat, bench press, and deadlift, and you can do these exercises once every week.1 Strömbäck, Edit et al. “Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study.” Orthopaedic journal of sports medicine vol. 6,5 2325967118771016. 14 May. 2018, doi:10.1177/2325967118771016
- Supportive equipment required: Lifting belt, knee sleeves, wrist wraps, and knee wraps. These types of equipment enhance performance and reduce the chances of injuries.
- Warm-up: It’s good to warm up for at least five to ten minutes before lifting heavy weights to increase your performance, activate muscles, and minimize the risk of injuries. To get a good warm-up, you can check out this step-by-step warm guide published by Avi Silverberg on his site Powerliftingtechqinue.com.
Exercises you’ll do in this 5 day split for powerlifting:
| The Big Lifts | Accessories Exercises |
|---|---|
| Bench Press | Pin Press, Spoto Press, Overhead Press, DB Press, Close Grip Bench Press |
| Squat | Glute-Ham Raise, Lunges, Step-up, Paused Squat, Farmer’s Walk |
| Deadlift | Good Morning, Hyperextension, Deficit Deadlift, RDL, Hip Thrust |
Related: 12-Week Powerlifting Program for Beginners with PDF
5 Day Powerlifting Split Schedule
- Monday -Accessory Lifts for Squats and Deadlift
- Tuesday – Supportive lifts for Bench Press
- Wednesday – Squats
- Thursday – OFF
- Friday – Bench
- Saturday – Deadlift
- Sunday – OFF
Day 1 – Accessory Lifts for Squats and Deadlift
Exercise 1: Glute-Ham Raise
- Sets 1: 20 reps, 2 minutes rest
- Set 2: 15 reps, 2 minutes rest
- Set 3: 10 reps while holding a weight plate, 3 minutes rest
Exercise 2: Paused Squat
- Sets 1: 12 reps at 50% of your 1RM, 2 minutes rest
- Set 2: 10 reps at 60% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 70% of your 1RM, 4 minutes rest
- Set 4: 6 reps at 80% of your 1RM, 3 minutes rest
Exercise 3: Good Morning
- Sets 1: 12 reps, 2 minutes rest
- Set 2: 10 reps, 2 minutes rest
- Set 3: 10 reps, 2 minutes rest
Exercise 4: Deficit Deadlift
- Sets 1: 8 reps at 50% of your 1RM, 2 minutes rest
- Set 2: 6 reps at 60% of your 1RM, 3 minutes rest
- Set 3: 5 reps at 70% of your 1RM, 4 minutes rest
- Set 4: 3 reps at 80% of your 1RM, 3 minutes rest
Exercise 5: Pin Squat
- Sets 1: 10 reps at 50% of your 1RM, 2 minutes rest
- Set 2: 8 reps at 60% of your 1RM, 3 minutes rest
- Set 3: 6 reps at 70% of your 1RM
Day 2 – Supportive lifts for Bench Press
Exercise 1: Pin Press
- Sets 1: 20 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 16 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 12 reps at 60% of your 1RM, 3 minutes rest
- Set 4: 6 reps at 70% of your 1RM, 4 minutes rest
Exercise 2: Spoto Press
- Sets 1: 16 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 12 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Exercise 3: Overhead Press
- Sets 1: 16 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 12 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Exercise 4: Close Grip Bench Press
- Sets 1: 16 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 12 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Exercise 5: Weighted Push-ups
- Sets 1: 12 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 10 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Day 3 – Squats
Major Lift – Squats
- Set 1: 8 reps at 60% of your 1RM, 3 minutes rest
- Set 2: 6 reps at 70% of your 1RM, 3 minutes rest
- Set 3: 4 reps at 85% of your 1RM, 4 minutes rest
- Set 4: 2 reps at 90 % of your 1RM, 3-5 minutes of rest
- Set 5: 1RM, 3-5 minutes of rest
- Set 6: 1RM, 3-5 minutes of rest
Accessory Lifts
Exercise 1: Weighted Split Squat
- Shoot for 3 sets of 8-12 reps at 50-60% of your one rep max.
Exercise 2: Farmer’s Walk
- Holding farmer’s walk handles and some bumper plates, walk as far as you can at your own pace and then return to the start. You can also use weight plates instead of dumbbells. Perform three rounds.
Exercise 3: Glute-Ham Raise
- Perform 3 sets of 15 to 20 reps with 2-3 minutes of rest in between.
Day 4 – Bench Press
Major Lift – Bench Press
- Set 1: 8 reps at 60% of your 1RM, 3 minutes rest
- Set 2: 6 reps at 80% of your 1RM, 3 minutes rest
- Set 3: 4 reps at 85% of your 1RM, 4 minutes rest
- Set 4: 2 reps at 90 % of your 1RM, 3-5 minutes of rest
- Set 5: 1RM, 3-5 minutes of rest
- Set 6: 1RM, 3-5 minutes of rest
Supportive Exercises
Exercise 1: Incline Bench Press
- Perform three sets of 10 to 12 reps with 2-3 minutes of rest in between.
Exercise 2: Dumbbell Bench Press
- Set 1: 12 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 10 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Exercise 3: Overhead Press
- Set 1: 12 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 10 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Day 5 – Deadlift
Primary Lift – Deadlift
- Set 1: 8 reps at 60% of your 1RM, 3 minutes rest
- Set 2: 6 reps at 80% of your 1RM, 3 minutes rest
- Set 3: 4 reps at 85% of your 1RM, 4 minutes rest
- Set 4: 2 reps at 90 % of your 1RM, 3-5 minutes of rest
- Set 5: 1RM, 3-5 minutes of rest
- Set 6: 1RM, 3-5 minutes of rest
Supportive Lifts
Exercise 1: Hyperextension
- Do three sets of 15 to 20 reps with 2-3 minutes of rest in between.
Exercise 2: Romanian Deadlift
- Set 1: 8 reps at 50% of your 1RM, 2 minutes rest
- Set 2: 6 reps at 60% of your 1RM, 2 minutes rest
- Set 3: 6 reps at 60% of your 1RM, 3 minutes rest
Exercise 3: Hip Thrust
- Set 1: 12 reps at 40% of your 1RM, 2 minutes rest
- Set 2: 10 reps at 50% of your 1RM, 3 minutes rest
- Set 3: 8 reps at 60% of your 1RM, 3 minutes rest
Powerlifting 5 Day Program PDF
Frequently Asked Questions (FAQs)
Is it OK to lift 5 days a week?
You can lift five times a week as long as you allow your trained muscles to get fully recover. For example, this program includes upper body training on day 1 and lower body on day 2. This way, your muscles get proper rest.
How long does it take to Increase 1RM?
Increasing your one rep max particularly depends on how frequently you train and how progressively you increase the load.
You can constantly increase your 1RM by repeating the same movements again and again.
Can a powerlifter do cardio?
Yes, powerlifters can do cardio. Cardio is a crucial part of any training program, including powerlifting, because it helps improve endurance and performance, increase longevity, and keep the heart healthy. You can do cardio either on your off days or alternate the cardio and lifting between morning and evening sessions, as suggested in a study published on the National Institute of Health website.Sporer BC, Wenger HA. Effects of aerobic exercise on strength performance following various periods of recovery. J Strength Cond Res. 2003 Nov;17(4):638-44. doi: 10.1519/1533-4287(2003)017<0638:eoaeos>2.0.co;2. PMID: 14636098.
References
- 1Strömbäck, Edit et al. “Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study.” Orthopaedic journal of sports medicine vol. 6,5 2325967118771016. 14 May. 2018, doi:10.1177/2325967118771016
