Many beginners hope to find a powerlifting training method that suits them. They have no experience, not enough time to exercise and rest, and do not have good nutrition. But it doesn’t matter, try the following 5*5 powerlifting plan, maybe it will bring you unexpected changes!
You may say: "Oh, to grow to the huge size and unique strength of Ryan Kennelly or Brent Mikesell, you have to train as crazy as them!" But please remember, they also came from beginners slowly. , you need to lay the foundation!
Whether you want to try westside or Metal’s training plan in the future, please go through this 5*5 plan and once again emphasize that laying the foundation is very important!
Okay, Let me list the 5*5 training plan ("PowerBuilding" training plan), Suitable for intermediate bodybuilding enthusiasts to learn and reference.
Monday:
After squatting 3-5 sets of warm-up, 5 sets * 5 times (same weight), start with a medium weight, and then add 2.5-5 kg every week
Leg press (front squat) 3 sets*8-10 times, add 10-20 kg (2.5-5kg)
Glute Raises (leg curls) 4 sets*8-10 times, add weight when you can do 10 times
4 sets of calf raises to failure
Wednesday:
Bench Press After 3-5 sets of warm-up, 5 sets*5 times (same weight), start with a medium weight, and then add 2.5-5 kg every week
Dumbbell bench press 3 sets*8-10 times, try to use as much weight as possible
Close-grip bench press 3 sets*5 times, add 2.5-5kg per week
Press down 2 sets*10 times, try to use the maximum weight
Friday:
Deadlift After 3-5 sets of warm-up, 5 sets*5 times (same weight), start with a medium weight, and then add 2.5-5 kg every week
Barbell rowing 3 sets*6-8 times, try to use as much weight as possible, pause for 3 seconds at the highest point
Goat stand up 3 sets*10-15 times
Barbell curl 5 sets * 5 times, start with a medium weight, and then add 2 kg every week
This plan is called the "PowerBuilding" training plan. While increasing strength, muscles will also increase faster. Note that except for protein Intake as much carbohydrates!
as possible