Note: This is not your distinctive Powerlifting regimen where only might is taught, excluding rate and stamina are too incorporated devoid of the sacrifice of strength. This is completed by applying science, particularly physics to the workout. This is a template which can without problems be alive calibrated to some individual's needs.

1. how to start powerlifting for
Note: This is not your typical Powerlifting regimen where only might is skilled, except velocity and
stamina are also incorporated with no the sacrifice of strength. This is ended by applying science,
specially physics to the workout. This is a template which can with no trouble exist calibrated to
any individual's needs.
Definitions:
Strength: the ability of a person otherwise animal to apply force on bodily matter by muscles.
Speed: the distance (or reps) an object otherwise person can tour not speaking by the duration of
the internal.
Stamina: the ability to sustain prolonged animal before mental effort.
Equations:
*Power=Strength (specifically Force when exerted) x Speed (specifically Velocity)
Force/Strength=Mass x Acceleration

2. Velocity=Speed with magnitude and direction
Stamina=Heart Health/Life Energy
Monday – Max Effort Back Squat/Deadlift
Muscles worked on this day:
-Quads
-Hamstrings
-Lower Back
-Abs
-Glutes
-Calves
-Biceps

3. Wednesday – Max Effort Bench Press/Yates Row
Muscles worked on this day:
-Chest
-Triceps
-Shoulders
-Lats/Upper Back
-Romboids/Middle Back
-Forearms
-Traps
Friday – Dynamic Back Squat/Deadlift (use 50% of recent 1 RM)
Muscles worked on this day:
-Quads
-Hamstrings
-Low Back
-Abs
-Glutes
-Calves
-Biceps

4. Sunday – Dynamic Effort Bench/Yates Row (use 50% of existing 1 RM)
Muscles worked on this day:
-Chest
-Triceps
-Shoulders
-Lats/Upper Back
-Romboids/Middle Back
-Forearms
-Traps

5. Review of the Standard Template
2 days dedicated to the squat/deadlift
2 days dedicated to the bench press/yates row
2 days loyal to max effort preparation (for strength)
2 days dedicated to dynamic training (for speed)
4 days loyal to some repetition training (for stamina)
Super compound exercises: educate 3+ muscle groups on the similar instance. Examples are:
Back Squat, Bench Press, and Deadlift.
Compound exercises: instruct 2 muscle groups at the similar point in time. Examples are:
Shoulder Press, Yates Rows, and Pull Up.
Compound exercises: educate 1 muscle cluster on a time. Examples are: Bicep curl, Sit Up, and
Calf press.

6. The 3-week Wave: You perform the similar schedule of exercises for 3 weeks and subsequently
modify the exercises. The new exercises should work the similar muscle groups and will most
recent intended for another 3 weeks.
Mondays of weeks 1, 2, & 3: max effort being for Back squat and Deadlift (95% of 1 RM for 2 reps
for the Back Squat and Deadlift)-rest 3 record between sets
Medium Stance Back Squat: 4 sets of 2 reps (plus 2 tepid up and about sets)
Sumo Deadlift: 3 sets of 2 reps (plus 1 tepid awake set)
Weighted Back Extension: 2 sets of 6 reps (plus 1 tepid up and about set)
Barbell Bicep Curl: 2 sets of 6 reps (plus 1 temperate out of bed set)

7. Dumbbell Decline Sit Ups: 2 sets of 6 reps (plus 1 temperate out of bed set)
Free Swim: go as far-off as you can meant for 10 record non stopping in one method (no
temperate up)
Wednesdays of weeks 1, 2, & 3: max effort existence for Bench depress and Yates row meant for
(95% of 1 RM for 2 reps for the Bench Press)-rest 3 record between sets
Bench Press: 4 sets of 2 reps (plus 2 tepid up and about sets)
Yates Row: 3 sets of 4 reps (plus 1 temperate up and about set)
Shoulder Press: 2 sets of 4 reps (plus 1 temperate awake set)
Reverse Grip Bench Press: 2 sets of 4 reps (plus 1 temperate awake set)
Reverse Dumbbell Flyes: 2 sets of 6 reps (plus 1 humid out of bed set)
Speed Walk: depart as remote as you can designed for 20 action non stopping (no humid up)

8. Fridays of weeks 1, 2, & 3: dynamic effort existence for Back squat and Deadlift (50% of 1 RM for
3 reps for the Back Squat and Deadlift)-rest for 30 instant flanked by sets
Medium Stance Back Squat: 6 sets of 3 reps (no tepid up)
Sumo Deadlift: 4 sets of 3 reps (no humid up)
Box Jump: 3 sets of 6 reps (no temperate up)
60-Yard Shuttle Run: 3 sets of 5-10-15 Yard x2 twice (no tepid up)
Max Sprint: 3 sets of 100 meters (no humid up)
Free Swim: depart as remote as you can intended for 10 record non stopping in some way (no
tepid up)

9. Saturdays of weeks 1, 2, & 3: dynamic effort existence for Bench press and Yates row meant for
(50% of 1 representative max for Bench Press)-rest for 30 moment flanked by sets
Bench Press: 6 sets of 3 reps (no temperate up)
Yates Row: 4 sets of 6 reps (no humid up)
Olympic Barbell Thrusts: 3 sets of 20 thrusts (no temperate up)
Pull Up to Chin Up: 3 sets of 6 reps (no tepid up)
Speed Air Punches: 3 sets of 40 punches (no temperate up)
Speed Walk: go as distant as you can intended for 20 notes non stopping (no temperate up)
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