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Powerlifting: a program for training

Champions of bodybuilding follow the old-fashioned exercise program. There is nothing better for strength than short sets and a short number of repeats. 5x5 - a great workout program for beginners. You will learn and understand the classic way of performing major climbs, learn to control the exercises and be able to use the major muscle groups, in addition, if you make a mistake, it will not be fatal to health.


Monday

Squats: 5 sets of 5 squat with a weight. Start with a moderate weight and add 2 - 4 kg per week.
Squats with a weight on the chest and shoulders: 3 sets of 8-10 repetitions. Add to the initial weight of 2-4 kg per week.
Foot moves with the weights: 3 sets of 8-10 repetitions. If you can not do 8 repetitions at once, do as much as you can in the full amplitude.
Exercises for the lower leg: 3-4 sets of failure. Use slow and double weight every week.


Wednesday

Bench Press: 5 sets of 5 reps with a weight. Start with a moderate weight and add 2 - 4 kg per week.
Bench Dumbbell Lying: 2 sets of 8-10 repetitions. Increase the weight of the dumbbell as often as you can.
Bench Press with a narrow grip: 3 sets of 5 reps. Add to the initial weight of 2-4 kg per week.
Extension arms (triceps): 2 sets of 10 repetitions. Add weight each week. When you can, do dips after each set.


Friday

Deadlift: 5 sets of 5 reps with a weight. Start with a moderate weight and add 2 - 4 kg per week.
Bar Thrust: 3 sets of 6-8 repetitions. Increase the weight each week, depending on capacity.
Back Extension: 3 sets of 10-15 repetitions. Designed for rehabilitation and strengthening the lower back. Use a lighter weight for this exercise.
Barbell curls: 5 sets of 5 reps. Start with a moderate weight and add 2 kg each week.

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