I have been looking to change my routine to address my changing goals. I am looking to change my routine to one that focuses more on powerlifting, so I would ask for the advice of experienced powerlifters. Being inspired by Anabolic Aliens and Connor Lutz, my new goal is to reach elite status in one core lift – it’s honestly probably going to be flat bench. I was thinking of doing the 3-2-1 BBB program, but I’d prefer unbiased advice; I want to make sure I’m not just falling for some sensationalism. So here is my… unique split.
All days start with arm circle warm ups and 10-12 light weight reps.
Day 1: Chest
Core Lifts: (I do these every cycle)
Flat bench:
1 set x 3-5 reps
3 sets x 4-6 reps
1 set x (10 rep drop set) or (negatives and burning out)
Incline bench:
See above
Supplementary exercises: 3 of any of the following exercises
Weighted push ups with hands placed at the hips, so that the body is leaning forward. I do it to help with my other goal of doing planches.
3 sets x 10
Dumbbell fly:
3 sets x 7-10
Dumbbell press:
3 sets x 7-10
Incline dumbbell press or incline press using machine
3 sets x 7-10
Cable fly (positioned above, mid chest, or low)
3 sets x 10
Abdominals: 2 -3 of the following
Toe to bar
3 sets x failure each set
Decline crunches with medicine ball – I toss the ball up in the air if I have no to toss it to.
3 sets x failure
Wood choppers
3 sets x 10
Lateral oblique (dips? Crunche? The one where you hold the dumbbell and lean to the side)
3 sets x 10
That exercise where you have a barbell in a corner, one side is elevated above you head, and you bring it down to each side for obliques. Forgive me for not knowing the actual names of exercises. Scott did it in a video; I gave it a try and loved it.
3 sets x 10
Windshield washers
3 sets x 10
Day 2: Traps, lats, and delts
Core
Farmers walk
3 sets
Weighted pull ups
2 sets x 5
3 sets x 5-7
Barbell overhead press
1 set x 5
2 sets 5-7
Supplementary exercises: 1 of the following for each body part
Wide grip cable lat pull downs: (Lats)
1 set x 10
2 sets 7-10
Single hand machine lat pull downs: (Lats)
See above
Dumbbell pull over: (Lats)
3 sets x 10
Front and or lateral raises (Delts)
3 sets x 7-10
Machine for rear delts (Delt)
3 sets x 10
Arnold presses (Delt)
3 sets x 10
The exercise where the barbell is in the corner, one side is elevated, and you mimic the movement of a military press. (Delt)
3 sets x 10
Military press (Delt)
3 sets x 7-10
Barbell shrugs (Trap)
3 sets x 10
Dumbell shrugs (Trap)
Cable rows/ Wide grip cable rows/ cable rows with rope (underhand and overhand grip) (trap)
3 sets x 6-10
Pendlay row
3 sets x 7-10
Day 3: Bi and Tri
Core
Weighted dips
1 set x 4-5
3 sets x 7-10
1 set x (drop set x 10) or (negatives x 10)
Supplementary exercises: 2 for tri, 3 for bi (since I don’t really have a core bi exercise)
Barbell straight bar curls (typically wide grip)
1 set x 4-6
2 sets x 7-10
EZ bar curls (typically close grip)
1 set x 4-6
2 sets x 7-10
Reverse preacher curls (EZ bar with over hand grip for brachioradialis)
3 sets 7-10
Smith machine for curls
3 sets x 6-8
Weighted chin ups
1 set x 5
2 sets x 6-8
Side curls
3 sets x 6-10
Skull crushers
1 set x 6-8
2 sets x 10
Dumbbell behind the head
3 sets x 10
Close grip bench
3 sets x 10
Cable rope pulls (+ single hand side extensions – think of side curls but extending the arm instead of flexion)
3 sets x 10
Underhand cable extensions or overhand cable extensions using a short bar
3 sets x 10
Forarm curl flexion and extension
3-7 sets x 10
Day 4: Leg day
Core
Front Squat
1 set x 4-5
2-3 sets x 6-8 +/- burnout or drop set
Sumo deadlift
3-4 sets x 4-6 +/- drop set
Supplementary exercises 3-4 of the following:
Leg extensions
3 sets x 10
Hammie curls
3 sets x 10
Weighted calf raises
3 sets x 12-14
Leg press
1 set x 4-7
2 sets x 5-8
Goblet squats
3 sets x 7-12
Leg abductors machine – the one that lots of females do and pervs stare at them.
3 sets x 10
Dumbbell lunges
3 sets x 10 steps each leg
+/- Box jumps (only on weekends when the room isn’t being used for classes)
3-4 sets x 5-8 jumps depending on height
Day 5: Rest day
Random exercised I do on either day 1 or day 4
3 sets of holding a straddled planch
3 sets of holding back levers
3 sets of 3-7 assisted 1 arm chin ups
That sums up my usual split. I tend to do things in a reverse pyramid fashion. I tend to use higher weight at lower reps. I also try to focus on doing advanced calisthetics - trying to planch and doing muscle ups without swinging or using momentum. That's why I do those things randomly. I want my 1RM to be double my body weight. I think legs and back will be an issue though since my scolosis forces me to progress a lot slower than I'd like :p
Any help would be greatly appreciated!
