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31 ) Beginner Powerlifting Program (Linear Progression).

The document outlines a Beginner Powerlifting Program focusing on linear progression, emphasizing dynamic stretching before workouts and static stretching afterward. It details the three main lifts in powerlifting—squat, bench press, and deadlift—along with key components like progressive overload, technique, and periodization. Three workout programs are provided, each including warm-up, main lifts, accessory exercises, and cooldown stretches.

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42 views

31 ) Beginner Powerlifting Program (Linear Progression).

The document outlines a Beginner Powerlifting Program focusing on linear progression, emphasizing dynamic stretching before workouts and static stretching afterward. It details the three main lifts in powerlifting—squat, bench press, and deadlift—along with key components like progressive overload, technique, and periodization. Three workout programs are provided, each including warm-up, main lifts, accessory exercises, and cooldown stretches.

Uploaded by

cgmangubat
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Beginner Powerlifting Program

(Linear Progression)

Things you need to know:

You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.

You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.

Powerlifting is a strength sport that focuses on three main lifts: the squat, bench press,
and deadlift. The goal in powerlifting is to lift as much weight as possible for a single
repetition (1RM) in each of these lifts. Powerlifting emphasizes maximal strength and
involves training specifically to increase performance in these three lifts.
Key Components of Powerlifting:

1. The Three Main Lifts:


Squat: The barbell squat is a full-body exercise that primarily targets the quadriceps,
glutes, and hamstrings, with significant engagement of the core and lower back for
stability.
Bench Press: The bench press targets the chest, shoulders, and triceps. It’s a
fundamental upper-body strength exercise.
Deadlift: The deadlift works the entire posterior chain, including the hamstrings,
glutes, lower back, traps, and grip strength.
2. Progressive Overload:
The principle of progressively increasing the weight lifted over time is central to
powerlifting training. This ensures continuous strength gains and muscle
development.
3. Technique and Form:
Proper technique is crucial in powerlifting to maximize lifting efficiency and minimize
the risk of injury. Lifters spend significant time perfecting their form on the three main
lifts.
4. Periodization:
Powerlifting programs often follow a periodized approach, where training intensity
and volume are systematically varied over time to peak at specific competitions or
testing days.

Beginner Powerlifting Program (Linear Progression):

Objective: Build a strong foundation in the three main lifts with a focus on technique and
gradual increases in strength.

Workout Program 1:
Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Barbell Back Squats

Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate

Number of Reps and Sets : ( 5 Reps, 3 Sets )

Flat Barbell Chest Press

Equipment: Olympic bar and Flat Bench

Number of Reps and Sets : ( 5 Reps 3 Sets )

Conventional Deadlift
Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 5 Reps, 1 Sets )

Wide Grip Lat Pull Down

Equipment: Lat Pulldown Machine

Number of Reps and Sets : ( 12 Reps 3 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )


Workout Program 2:

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Barbell Back Squats

Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate

Number of Reps and Sets : ( 5 Reps, 3 Sets )

Shoulder Overhead Press


Equipment: Dumbbell or barbell

Number of Reps and Sets : ( 5 Reps, 3 Sets )

Romanian Deadlift

Equipment: Dumbbell or Kettlebell or Olympic Bar or Ez bar

Number of Reps and Sets : ( 8 Reps 3 Sets )

Bent Over Rows

Equipment: Dumbbell or Barbell

Number of Reps and Sets : ( 12 Reps, 3 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )


Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 3:

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Barbell Back Squats


Equipment: Olympic Bar w/ Plate and Squat Rack or Smith Machine w/ Plate

Number of Reps and Sets : ( 5 Reps, 3 Sets )

Flat Barbell Chest Press

Equipment: Olympic bar and Flat Bench

Number of Reps and Sets : ( 5 Reps 3 Sets )

Conventional Deadlift

Equipment: Olympic Bar w/ Plate

Number of Reps and Sets : ( 5 Reps, 1 Sets )

Face Pull

Equipment: Cable Machine w/ Rope or Compact Crossover machine w/ Rope

Number of Reps and Sets : ( 15 Reps, 3 Sets )

Static Stretching
Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

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