6 Day Powerlifting Split to Progress Your Lifts with PDF

While a four-day powerlifting program is sufficient to reach a new level, a six-day split can further develop your strength, endurance, and lean mass.

In this blog, I’ve designed an easy-to-follow and effective 6 day powerlifting split program that can help you increase your strength and put on muscle mass in a safe and organized way.

This program involves performing heavy lifts on three days, accessory exercises for two days, and cardio and abs for one day. Combining all these exercises improve your overall fitness along with progressing your strength.

6 Day Powerlifting Schedule:

  • Day 1: Squat and Mobility Work
  • Day 2: Pull Workout
  • Day 3: Bench and Mobility Work
  • Day 4: Push Workout
  • Day 5: Deadlift and Mobility Work
  • Day 6: Cardio and Abs
  • Day 7: OFF

Heavy lifting three times a week is the most I recommend because you need enough time to recover, and if you lift heavy throughout the week, you will not be able to work hard enough on those days.

6 Day Powerlifting Split Routine for Building Strength

6 day powerlifting program
Recommended Program Duration10-12 Weeks
Sessions/Week6 days a week
Workout GoalStrength and Physique Development
Targeted GenderMen
Experience RequireIntermediate to Advanced

Warm-up for Squats

  • 5-minute Lower Body Foam Rolling
  • 5-minute Stationary Bike/Incline Treadmill (Low intensity)
  • 2-minute Front and Lateral Leg Swings
  • Perform leg press 3 sets of 15-20 reps (lightweight)

Squat Working Sets

RoundSets x RepsIntensityRest
12 x 850%2-minute
22 x 675%3-minute
32 x 485%4-minute
42 X 390%5-minute
51 x 1100%5-minute
61 x 560%

Mobility Exercises

  • Downward Dog: 5-10 seconds hold x 5
  • World’s Greatest Stretch: 5 reps on each side
  • 90/90 Stretch: 5 reps on each side (5 seconds/side)
Powerlifting Training
Pull ExercisesSets x RepsMuscles Worked
Bent-Over Row3 x 10Back and Abs
Paused Deadlifts3 x 8Integrated Full Body
Weighted Pull-ups3 x 6Back and Biceps
Barbell Hang Clean3 x 10Integrated Full Body
Shoulder Shrugs3 x 10Traps and Shoulder
Romanian Deadlift3 x 8Hamstrings and Lower Back
powerlifting bench press

Warm-up for Bench

  • 5-minute Stationary Bike/Rower (Low Intensity)
  • 3-5 minutes Upper Body Foam Rolling
  • Resistance Band Pull-apart (2 sets x 10-12 reps)
  • 1-minute Cat Cow Stretches
  • Pin Press (2 sets x 15-20 reps with lightweight)

Bench Working Sets

RoundSets x RepsIntensityRest
11 x 850%2-minute
22 x 660%3-minute
32 x 475%4-minute
42 X 385%4-minute
52 x 1100%5-minute
61 x 560%

Mobility Exercises

  • Cobra Pose: 5 reps of 10 seconds
  • Standing Chest Stretch: 5 reps of 10 seconds
Pull ExercisesSets x RepsMuscles Worked
Overhead Press3 x 10Shoulder
Paused Squats3 x 8Lower Body
Close Grip Bench Press3 x 6Triceps and Chest
Weighted Lunges3 x 10Lower Body
Paused Bench Press3 x 10Chest and Shoulder
Hip Thrusts3 x 8Glute and Hamstring

Warm-up for Deadlift

  • 3-5 minute Rowing or Biking
  • 3-5 minute Full-Body Mobility Drills with Foam Rolling
  • 1-2 minute Downward Dog to Inchworm

Deadlift Working Sets

RoundSets x RepsIntensityRest
11 x 850%2-minute
22 x 660%3-minute
32 x 475%4-minute
42 X 385%4-minute
52 x 295%5-minute
61 x 1100%

Mobility Exercises

  • World’s Greatest Stretch
  • Knee Hug to Inverted Hamstring Stretch

40-Minute Cardio Workout

  • 10-minute Treadmill
  • 5-minute Bicycling
  • 5-minute Battle Rope Waves
  • 5-minute Jumping Rope
  • 5-minute Wall Ball Shots

30-Minute Abs Workout

  • Hanging Knee Raises (3 sets x 20 reps)
  • Decline Bench Crunches (3 sets x 10 reps)
  • High-to-Low Chop (3 sets x 10 reps per side)
  • Kneeling Cable Crunches (3 sets x 20 reps per side)
  • Weighted Front Plank (3 sets x 1-minute)

Tips and Techniques to Progress Your Strength

Strengthen Weak Muscles

Besides the exercises mentioned in this program, I recommend training your weaker muscle groups to improve your vulnerable areas.

For example, if your delts and tris are not strong enough, you won’t be able to bench press heavily.

That’s why it’s important to address and improve your weak areas for lifting big.

You can check out these isolation exercises that help strengthen specific muscle groups and improve strength imbalance.

Progressive Overload

Putting an additional weight on the bar after every one or two weeks is a great way to reach a new one-rep max (1RM).

For example, if you lift 200 pounds right now, you can increase the load by 12 pounds in the six weeks in the following ways:

  • Week 1: 200
  • Week 2: 202
  • Week 3: 205
  • Week 4: 207
  • Week 5: 210
  • Week 6: 212

Nutrition and Recovery

The higher volume training requires more focus on your diet. A balanced diet (1.5-2g protein per kg of a bodyweight, 5-8g carbs per kg a bodyweight, and 30% of total calories from fats) helps recover your muscle faster and promotes strength and hypertrophy.

Besides nutrition, sleeping around 7-8 hours sleeping a day and taking a sauna or ice bath a week are also crucial for muscle recovery.

Stay Consistent

Seeing progress requires patience and consistent training. Some people may be able to lift more weight over time, and others may find it difficult to increase any weight.

Scaling your strength level primarily depends on how consistently train, allow your muscles to recover, and feed your body optimum nutrition.

If you stay consistent and focus on everything properly, I believe you’ll surely see improvement over time.

Download The 6 Day Powerlifting Program PDF


I recommend making some adjustments to this program to suit your fitness level and goal.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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