Running, Hyrox, triathlon? It seems like everyone’s got a burst of fitness inspiration nowadays. Maybe you’ve been inspired by powerlifting? 

A powerlifter is an athlete who competes in 3 barbell lifts (the back squat, bench press and conventional or sumo deadlift). Their aim is to perform a 1 rep max as heavy as they can, and they’re ranked on the most amount of total weight lifted (dependent on weight and age category). It’s a true test of maximal strength!

The workout below is a perfect well-rounded example of how you can train just like a powerlifter - whatever your current fitness levels. Each station includes: 1 main lift, which aims to build maximum strength and power; and 2 accessory movements, which aim to stimulate hypertrophy, target weaker supporting muscles, and improve form. All movements are also engineered to build core strength, which is vital in retaining power and strength during heavy lifts. 

Please ensure that a full-body warm up is completed and a few warm up/”feeler” sets are completed in preparation for the heavy working sets of the deadlift, bench press and squats. If you’re low on time, you can complete one or two stations. Make sure you try to fit any missed stations later in the week. 

Deadlift Station

Aside from developing strength in the deadlift - this station is perfect for someone who wants to work on building their posterior chain (glutes, hamstrings and back). Lifting heavy weights? Use a Deadlift Bar for improved whip.

• Barbell deadlift / kettlebell sumo deadlift - 3 x 3-5 reps at 80-90% 1RM

• Rest 2-5 minutes

• Single leg dumbbell RDL - 3 x 8-12 reps each side at 65-85% 1RM

• Rest 30-90 seconds

• Bodyweight reverse lunge - 3 x 12-15 reps each side

• Rest 30-90 seconds

Bench Press Station

Aside from developing strength in the bench press - this station is perfect for someone who wants to work on building their upper anterior chain (chest, shoulders, triceps). Press ups are a perfect way to build muscular endurance.

• Barbell bench press - 3 x 3-5 reps at 80-90% 1RM

• Rest 2-5 minutes

• Dumbbell floor press - 3 x 8-12 reps at 65-85% 1RM

• Rest 30-90 seconds

• Push ups - 3 x 5-15 reps

• Rest 30-90 seconds

Squat Station

Aside from developing strength in the squat - this station is perfect for someone who wants to work on building strength in their lower body (glutes, quads, hamstrings, calves).

• Barbell back squat / dumbbell goblet squat - 3 x 3-5 reps at 80-90% 1RM

• Rest 2-5 minutes

• Dumbbell Bulgarian split squat - 3 x 8-12 reps each side at 65-85% 1RM

• Rest 30-90 seconds

• Bodyweight squat jump - 3 x 15-20 reps

• Rest 30-90 seconds

We hope to have inspired you to try this powerlifting workout. Want somewhere to store your gym equipment between powerlifting sessions? Check out our Dumbbell Racks and Barbell Holders.

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Tags: Equipment > Bars & Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout