4 Day Powerlifting Workout for Beginner Lifters


How To Powerlift Fundamentals of Strength Training

Video taken from the channel: David Duncan


HOW To Program For Strength: Beginners vs Intermediate (Ft. Garrett Blevins)

Video taken from the channel: OmarIsuf


Full Powerlifting Workout Novice

Video taken from the channel: Andrew Arifakis


The BEST Program ever created!

Video taken from the channel: Alan Thrall


BEGINNER GYM GUIDE | Learn how to lift + Free Program Inside!

Video taken from the channel: megsquats


Best Powerlifting Program Ever?

Video taken from the channel: Brandon Campbell Diamond


What Your Powerlifting Program Split Should Look Like

Video taken from the channel: Silent Mike

Seated Overhead Dumbbell Press four sets of 12 reps Bent Over Lateral Raises three sets of 20 reps Pull-Ups two sets of as many as possible Planks four sets held as long as possible Side Planks two sets per side as long as possible Mountain Climbers four sets of 30 seconds Your choice. In this article we’ll look at a 4 Day Powerlifting Workout Program which is ideal for intermediate lifters Keys To A Successful Powerlifting Program Progressive Overload – The main concept, like with all successful strength programmes, is to constantly place more stress on the body i.e. by adding weight and reps. Here are a list of suitable exercise substitutions that I would recommend: Barbell Step Ups – Barbell Lunges, Dumbbell Lunges Straight Arm Lat Pull Downs – Wide Grip Pull Downs, Wide Grip Rows, T-Bar Rows Floor Press – Close Grip Bench, Skull Crushers Pec DeckDumbbell Flies, Incline Dumbbell. Powerlifting Workout Programs for Beginners.

Ivysaur 4-4-8 Program (3 day) GreySkull LP (3 day) GZCLP Program (3 day or 4 day) nSuns Linear Progression Program (3, 4, or 5 day) Madcow 5×5 (3 Day) These beginner programs were chosen for three primary reasons: Focus on the big three competition lifts to master the basics; Emphasis on linear progression. 4 Day Split Workout for Building Muscle Monday: Chest and Triceps. Tuesday: Back and Biceps.

DB curls: 4 sets of 8-12 Wednesday: Shoulders and Abs. Thursday: Legs and Abs. Stretching: Stretch before and after your workout. Dynamic stretching before you begin lifting. This is the Beginner Powerlifting Program taken from our Muscle and Strength Training Pyramid book. (We call it the “novice” program in the book.) It is a three or four-day program built around developing skill and strength with the competition lifts, while also developing a base of muscularity to aid further strength development. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days.

Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. The Beginner’s Powerlifting Training Plan While there are many good powerlifting resources online and in print, the classical powerlifting resource is Starting Strength. Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to. Powerlifting Workout for Old Guys. Powerlifting is a sport in which competitors are tested on their strength in three lifts: the squat, deadlift and bench press.

Preparing to compete in powerlifting can be very stressful on the body, as training routines are intense and take a.

List of related literature:

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Frequency for novice, intermediate, and advanced lifters is 2–3 days/week, 3–4 days/week, and 4–6 days/week, respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

So do squat, bench press, row (and some accessory stuff) on Day 1 and Deadlifts (or leg press), incline bench, chins (and some accessory stuff) on Day 2.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

In that case, you can pair pecs and lats on day 1, quads and glutes on day 2, delts and arms on day 3, and hams and glutes on day 4, as in Example 1 below.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

I usually train three or four days doing a split of upper-body and lower-body compound exercises.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

I recommend starting with your top strength and really focussing on that for the first week, and then move to your second strength, and so on.

“Coping with Stress and Burnout as a Veterinarian” by Nadine Hamilton
from Coping with Stress and Burnout as a Veterinarian
by Nadine Hamilton
Australian Academic Press, 2019

The program I recommend below builds up over a handful of weeks to heavier loads done with a few reps.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Table 13-2 Sample Year-Round Conditioning Plan Type of Conditioning Example Frequency In-season Strength training Select 4–6 exercises (such as bench press, push-ups, arm curls, shoulder press, leg extensions, leg curls, and pull-ups) and do each one for 2 sets of 12–16 reps.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

You should aim to complete two or three strength workouts a week, leaving a full day between them, and I recommend alternating the two full-body routines.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Great video! Lots of information that can be hard to find on the internet, well accurate or good info.

    Any links to a good printable schedules with frequency and percentages base of max lift.


  • For training for BJJ: Just get stronger in the gym and train for powerlifting and put in a bit of extra work on hamstrings and lower back for injury prevention.

    Other than that spend more damn time on the mat and get better at the skill in BJJ Skill beats strength 99% of the time

  • I love the fix my form videos. It’s such an awesome idea to connect to all of us and help us view different forms and what to tweak. It’s my fav series.

  • My favorite type of video you do would be the institutional style for sure, always feel that you are a reliable source of knowledge in this incredibly sketchy fitness industry. Thanks man!

  • I’m a beginner and i dream to become a body builder but i have no discipline at allllll NEED HELP only time i had discipline was when in the service

  • Yo silent mike help me out. I gashed up my left SI joint nearly a year ago on deads, ended up in hospital but never saw my physio guy untill 3 week ago. He’s pulled me about and took the tightness out my right hip/glute which must have been guarding the SI on the other side but now I feel hella weak in that area!! Any exercises I can use to target that area to bring it back into line

  • Just to clarify, Garett must mean previous world record holder right? or hasn’t he realized all his world records have been broken? Bronco Deiranauw holds the squat record (332 kg), Leon Brown holds the bench record (224,5 kg), and Krzysztof Wierzbicki holds the total record (890 kg).

  • Man, all of the videos you post on this channel have been super helpful for my lifts. Since watching your videos my bench, deadlift and squat have all increased by 50 lbs. I especially love the videos on accessory lifts since I’m always looking for new ways to push myself. Instagram is @akivakz. Keep up the amazing work!

  • Good liftss man! What program were you running, and any program suggestions for a beginner entering intermediate?! Ive tried canditos but i need something different. Thanks awesome vid.

  • I have increased squats doing it about 3 times a week. I feel like when I deadlift I have haven’t been lifting as heavy as normal because back pain. Do you think the increase of squating is causing this?

  • MY current routine, after many years of trial and error this is what i have got to. please keep in mind that rep ranges vary from month to month and load increases week to week. bench press, dead lifts, squats, barbell rows, shoulder press never get taken out or replaced, how ever all other movements do get swapped out for different variations from time to time.
    bench press 3×5 / set amrap:
    barbell bench rows 3×12,10,8
    incline dumbell 3×12-15
    dumbbell rows 3×12-15
    face pulls 2×12-15

    deadlifts 3×5 1 set amrap:
    high bar squats 3×12,10,8
    calfs 2×12-15
    abs cable crunches 2×12-15

    Wednesday rest

    incline barbell 4×10,8,6
    latpulldowns 4×10,8,6
    flat dumbbell press 4×12,10,8
    single arm pull downs 4×12,10,8
    face pulls 2×12-15

    squats 3×5 set/1 set amrap:
    RDL 3X12,10,8
    calf press 3×12,10,8
    abs cable crunches 3×8-12

    seated barbell shoulder press 3×5 / set amrap:
    alternating dumbbell curls 3×8-12
    overhead triceps extensions 3×8-12
    cable curls 3×12-15
    triceps press downs 3×12-15
    side delts 3×12-15

    Sunday rest

  • Favourite videos are the ones where you talk about fixing form on squat/bench/deadlifts or any kind of videos helping out beginners or anyone at that matter.

  • Love this style of video!! Also love raw workout videos (with or without commentary).
    Love your vids! Always watch them before i go workout.
    -ig: @tore.henriks1

  • I love your videos when you help people with their form, not is it only helpful but it shows you actually care about your fans. Cheers man

  • to the Brazilian jiu-jitsu guy, you need to do things like deadlift & hip thrust, and build under arm strength, core strength, grip strength. and you need to work on extreme explosiveness with heavy weights not hypertrophy training. and at the same time work on muscle Endurance traning.

    just to clarify, heavy explosive hip thrust & back not arms. arms need endurance, strength and grip strength.

  • Just started going to the gym so I am total beginner and know not one thing about weight training! Love your video so far…hope I learn alot from your channel. Maybe in the long run weight training would stop being so intimidated to me!

  • Here from instagram wanted to say some of my favorite videos of yours where when you were cutting and just seeing that whole process. I learned alot and enjoyed those videos.

  • Love these semi vlog, semi lifting videos. Also think that if you do more training videos, would be nice. Oh yeah, videos when you coach others are some of my favorite too

  • My favorite style video is the sexy ones. As far as frequency squats in variations atleast twice a week. Bench whats that. Deadlifts yes please. Worst answer ever.

  • Sooo… your weights should be going down over a cycle?? this is opposite of everything Ive heard especially sports training? this just sounds like overreaching/ overtraining. confused

  • Dear Quiet Michael, what are your thoughts on pin squats vs pause squats? Same same or is one better than the other. Pure powerlifting application. Kindest regards.

  • My favorite video was improve your fucking squat: forward lean/tipping over mainly because thats what I struggled with. Thanks for doing this!

  • Your form checks helped me the most. Thank you so much!:”)
    i’ve started powerlifting because of you! You’re just really cool:D
    Really desperate for the win xD #giveaway

  • Great info, I made major gains on the5x5 but i did not know why except it was intense. Curled 135 5×5, and close grip BP 315 5×5.

  • I’m a Beginner!!!! And I want to start lifting and I’ve always wanted to get strong but just don’t know how to get started. New Subscriber here too! So far loving the video

  • Just became a MULTIPLE SCLEROSIS powerlifter, It’s nice to see your take on lifts, drugs, and how people can improve yourself. Keep up the great content, one day I hope to show the world the even sickness can be a strength

  • I love learning about different ways to do power lifting techniques in these videos. This vid �������� new into powerlifting but I’ve learned a lot from you. Thanks!!

  • I am definitely a fan of these types of videos (training/vlogs) and collabs with other fitness type of people. keep up the great work brotha!

  • honestly if any newbie asks for a program i might refer them to this just because of the shear simplicity and diversity of rep ranges:P

  • Favorite video style is some type of informative video with your real life input/lifts/examples. But let’s be real, all your videos are awesome.

  • Thank you for the video. Would it be okay to do these 3 days in a row, take a rest day, then start over? Example: Work Mon, Tue, Wed, Off Thur, Work Fri, Sat, Sun? Right now I lift M, W, F (stronglifts) and Its sufficient for getting stronger but I just enjoy working out and want to do it more frequently through out the week. Whats your thoughts? I Like the program you have here, I want to try it out. Thanks.

  • Garrett, thank you so much for the share. I love your perspective on lifting, longevity, and identity. Thanks for the inspiration guys!

  • I love your funny intros, then ones that go all slow mo with an inspirational look and feel! Honestly I look up to you so much Mike and I want to become like you! Keep that good shit up man!

  • My favorite videos of yours are definitely fixing your form/technique on SBD. I’m currently trying to fix my bench and I keep referencing you and Omar’s videos!

  • I’m a Beginner. I started going to the gym about 3 months ago to start feeling better and healthier. Currently, my biggest struggle is posture is completely a move, mostly with the shoulder press. I find it hard to determine where I should have my hands and how far the bench should be raised.

  • Favorite videos are when you correct form. Your deadlift video where you correct sumo has been super beneficial, fixed my form after I jacked it up.

  • Mike, I’m a big fan of your vlogs/life updates. You keep it real on what it’s like to go through your training regimes and give us a realistic perception of how difficult it can be to be so dedicated. Keep on keeping real, it’s really helpful to the rest of us.

  • So, can you get me from a 575 paused raw bench to a 605 paused raw bench this year, drug free? I am 56 years old and really want 605 before I turn 57.

  • I feel like I have done pretty well bumbling through it all. I started lifting at 51 and powerlifting at 52. I am almost 56 and am closing in on a 600 pound raw bench, well to be honest I have hit 585 one time a couple months ago and usually am around the 565-575 area.. No coaching or paying anyone for advice. Just watched youtube videos.

  • I filled out the questionnaire and paid the $1 but didn’t finalize my survey. Was wondering why I didn’t get my program and emailed Garrett who responded to me, figured out that I needed to finalize my survey, then said he would have the program out to me right away. That’s quite cool of Garrett in my opinion. Can’t wait to train. Thanks Brandon and Garrett.

  • If you had moved out of the way of the camera for just a moment so someone could screen shot your Best Program Ever Made that would have been grand:-)

  • How about following stronglifts 5×5 for 3 days per week every morning followed by a push/pull/leg hypertrophy on the same days at evening. Alternate days will be spent on basic movement and stretching, that is active rest.

  • While CrossFit has a number of good aspects, such as the group camaraderie and the way it builds strength so extraordinarily well for women, I’m convinced that the fact that there’s a coach/leader always at hand is a big reason for its popularity despite the high price.

  • Me and another coach I work with actually had a very similar idea of programming in as many variables as possible for a self-adaptive program but we don’t know enough about coding and it seemed like a huge undertaking. Even then the actual program information itself would still offer some credit to you since a lot of what I’ve learned about programming over the years came from your videos. Thanks mate �� great idea and I hope it sells as well as it should!

  • Friggin AI Coaching? The future is now! Seriously though, that is one amazing idea.

    Strictly speaking though, is it AI? Or “just” 1000 Excel sheets strung together to show you what’s up?
    Anyways, think I’ll try it, cuz why the hell not? ��

  • I’m gonna hold out until the $2.50 program is released…..

    But seriously, the wealth of knowledge here makes me want to get some real one on one coaching. Great series, enjoyed watching and learning.

  • As a software developer, it looks like you have put a lot of effort to create this tool and based on your description it looks fairly comprehensive. I don’t see any wrong for trying to advertise your application, and I think this is what you should be doing! I will give it a try and comment on the performance afterwards:).

  • At first i thought that was you benching in the beginning,but then i realised u suck at benching.

    Jk i look up to you Brandon,don’t stop posting. ��

  • Hi Friends! Hope you all enjoyed this one. We incorporated both the new professional set and a bit of grunge with the home gym, and I know a few of you wanted to see that again:-) WE GOT YOU!

    Here are timestamps for the video so you can skip straight to the workouts!
    3:24 DAY 1
    5:05 DAY 2
    8:19 DAY 3
    10:21 DAY 4

  • i have a question i did this workout and didn’t feel anything, so I decided to do more sets and do the workout twice a day but still don’t feel sore even tho I’m lifting about 12kg (I’m 16years old) what should I do?

  • Hello…I am a beginner and I am excited but nervous at the same time because I am 47 and I have a bad back so I want to be able to strengthen my back to hopefully become pain free.

  • I am starting my fitness journey tomorrow. So tonight, once again is all about research.
    I also started a keto based diet to get me back on the track of better eating but now I’m keen to start lifting weights. Trying to build good habits.. worried I’ll fail ��

  • my favorite video was on the basics on the deadlift really helped me! the one were teaching and you use the can as a example @Silent Mike from mothug619 Instagram

  • I’m not sure if I’m a beginner or intermediate, but I still struggle with determining whether or not I’m lifting heavy enough. Sometimes I think I’m not but I’ll be super sore the next day. Other times I’ll think it’s way too heavy and no soreness afterwards. I know soreness isn’t really supposed to be an indicator but… I really just don’t know if I’m lifting at a level 5 or a level 8.

  • I’m a beginner. I’ve always stayed fairly fit, but I’m in my late 50s, and now have trouble staying lean. I typically do a lot of cardio, and very little weights. I want to learn how to lift safely.

  • Im a beginner!
    Thank you so much for your technique and workout videos they help me sooooooooo much.
    I saw your video on Keto. I would like to know your opinion with regards to the whole30 program. Thank you so much again for your work.

  • Am a fat girl and have only done ever bench presses in the gym so I am definitely a beginner. Just found your channel and am loving your advice

  • I’m a beginner. Really just got my start in the gym. Was a runner in high school until a hip injury and just swore off fitness. Just 6 short months ago I started yoga and it spark my joy in activity again, into a New Years resolution to start running again. Running wasn’t cutting it but I was to Intimidated by free weights so I’d just knockout a circuit using machines. I finally am ready to go and stand in front of the mirror to lift. Really need direction and your videos have made me to so excited to get strong.

  • Critiques on people’s form. Gives everyone a bigger understanding on how they should train based on their bodily structure! Keep up the awesome videos man!

  • I’m so glad this got posted now because I’m in the middle of what feels like a plateau for bench, so I guess my newbie gains finally ran out.

  • I am a beginner and I feel like I am too old to start but i am going to try �� I would like to know what kind of barbell would be best I didn’t realized they have so many different ones?

  • One thing he is missing tho… is that if you train the same exact things every single week then you’ll get really nowhere… keep the main lifts the same(Squat,Bench,Deadlift) but change up the accessories because that’ll make muscle confusion so therefore growth and strength right?? Am I right Alan Thrall??

  • Totes a beginner over here. Wanna get strong for a new work role that’s a lot more physically demanding than my current one.
    And you know, so I’ll survive the zombie apocalypse

  • I’m a beginner! I’ve been training consistently for about 2 months now and I love it! I’ve been doing really well with gaining strength however the area that has been the most hard to train and see results in is my stomach area.

  • Im not sure out of all years of following programs and watching youtube vids you explain stuff and show things way better that someone understands

  • What kind of knee brace do you have on? Beginner Here! My knees tend to hurt when I’m doing squats or anything that requires me to put pressure on them. Apparently I may have arthritis in my left one. Any advice is welcomed!

  • Im a beginner! My biggest struggle is to learn how to breath while lifting weights and how to correct my form. Its a bit intimidating.

  • I’ve never come across this major spring board effect which can be achieved from doing a high volume fatiguing program. I don’t quite understand the graph possibly. I appears as if you intentionally get weaker in order to get your body so smashed that it will do a major strength adaptation during the deload to compensate. If anyone sees this and can shed more light, will be appreciated. Cheers

  • I’m a bigger! I have been in the gym a week! I’ve lost 40 pounds from just changing my eating and I’m ready for more! I want confidence in my body again and I think powerlifting will help with that

  • As someone who’s also a bodybuilder (and wants to maintain low bf%), i find that high fatigue programs are horrible for my progress too. Maybe because of having less calories, making it harder to make progress from being more fatigued? High fatigue programs for me are pretty much anything that calls for all out sets/ rep maxes weekly for every lift… like 5/3/1. It’s like trying to split up a set of pull ups: if you want to get done 20 total, why aim for 20 in 1 set when you can just accomplish the same amount in 3 sets, accumulate much less fatigue, and get in that same work done more frequently? I feel like high sets & low reps is way better than low sets and high reps… especially in todays age, everyone trying to look good and also who likely having a sedentary job (likely to have form breakdown on high rep sets)

  • I’m a beginner. Trying to pose weight and get stronger after 8th back surgery. Doc and physical therapist has cleared me to start back slowly����

  • Am beginner to powerlifing Just dont know where to start. I have been going gym for 6 months now and am getting bored and dont see any improvement. X

  • I’m a beginner to the gym! I am not a stranger to working out though, I’ve done body weight exercises (squats and pushups and things like that) and running for years.

  • I’m a beginner and I’m so excited to stumble on your channel!
    I’m literally on a binge watching session.
    I’m trying to get a banging body for EDCLV 2020!
    Thank you for putting these videos together!

  • I’m still a newbie, I’ve been consistent in the gym since August but have been on and off since last September. I think that I am way more confident in the gym room and it’s awesome!

  • My favorite video format of yours has been the informational, technique based videos. You’re videos are more about facts, rather than bro science, haha.

    Thanks for all info man

  • I’m a beginner,and I’m doing powerlifting at my highschool but my biggest struggle is my diet!!! Need help! Any tips or suggestions would be AMAZING!!!����

  • Meg, I’ve been binging your channel for over a week and you have me inspired and excited to train and embrace being an athlete. This is huge for me. I am overcoming years of struggling with my body image, several years of exercise bulimia (I haven’t relapsed (binge-eating or over-exercise)in over 5 years but am still cautious.)
    While I still feel nervous about the gym triggering many old negative patterns, I am feeling more encouraged than ever to be a strong strong woman. Thank you so much, seriously!

  • I lifted weights regularly in high school (I was a cheerleader). Then I went to college for 5 years and mostly did just body weight exercises. For the past month I have been lifting weights again and I can’t go back:)

  • Hi Meg, i am a beginner and do lifting everyday and as much as i see results i am not seeing as great of a result in my legs, and glutes any suggestions?

  • I’m a beginner and had never really trained with weights until a couple of weeks ago. It’s still early days but I’m already super proud of how much weight I’ve been able to add to the exercises, and feel such a sense of satisfaction each time I pick up a slightly heavier dumbbell or kettlebell. I’m working my way towards barbell movements, and I’m pretty sure that once I’ve picked up a barbell nothing will be able to stop me getting stronger!

  • I’m a beginner. One hour ago I did back squats with weights on the bar for the first time (total 85 pounds). Thanks for the video, I look forward to getting stronger!

  • is it really a program if you did not factor in the most important principle of sport science, progressive overload. You just gave an example of a single week in a training plan. Novices might wrongly assume that all you have to do is lift 5×5 every week indefinitely

  • I’m starting to think I’m on the right strength path after this video…
    All the people that I’ve gotten great advice/coaching from you are now working with lol
    I guess the next step is to develop a ass chest for myself.

  • is it okay to incorporate bodybuilding exercises and hypertrophy while on a powerlifting program? I want to get really strong on compounds, however, I also want to still improve my physique and do hypertrophy.

  • For an intermediate lifter training for strength/hypertrophy. Is more than 16 sets too much? Starting heavy with first exercise e.g. 4×3 then going 3×6 in the next one. Followed by 8-12 for the rest of the exercises? I feel like I’ve been on a plateau for ages.

    My bench for 4×3 was 92.5kg then when I dropped it to 3×6 after a few weeks I could only do 80 kg for 6,5,5 with 2:30 mins rest. Before I went to the 4×3, my 3×6 was the same exact weight. I feel like I became weaker somehow.

  • My favorite style of your videos is when you do some lifting along with Q&A. They’re really helpful because I can see your form on lifts and also get answers to questions that I may have. Thanks for the great advice that you give!

  • Stretching helped my hips too! I couldn’t walk let alone run as soon as I started incorporating stretching back in it got better and now doesn’t bother me at all!

  • Either you understand this video makes perfect sense or name urself a fool. This video is gold though. To understand the beauty of this video one must have read “Beyond Brawn” twice at least.

  • advice for you friend breath into your belly when you breath the way you do your causing bar movement which right now doesn’t seem like a big deal but when it gets heavy enough it’s the difference etween make ing the lift or not I suggest watching how to squat with Ed coan

  • Squat 5×5 super set with explosive jumps 5×3… later follow with Bulgarian split front squats 5×8-12. 

    Bench Press 5×5 super set with explosive med ball chest throw 5×3… later follow with incline DB bench 5×8-12.

    Weighted Pulls up 5×5 super set with med ball slams 5×3… later follow with a chest supported row 5×8-12.

    Curls, curls, curls, calves, curls, abs, curls.

  • bench 3 times a week one of those being close grip and i squat and deadlift once a week football soccer 4/5times a week so not sure how to increase my frequency

  • Correction deadlift is the best lower back exercise and overall strength and mass builder. I’d say pull ups and bent over rows are better for overall back.

  • Question. I currently cannot do an unassisted pullup. I do them with about half of the weight on the assisted machine. Should I be using all of the weight in this format (high volume low intensity) or keeping the pin halfway, where I currently am doing pullups?

  • Out of curiosity has anyone done that program yet? Like it’s just weird for me to see box jumps since I associated that exercise with cardio for whatever reason ��

  • I noticed you have powerlifting or power building with the AI subscription. Would either work while cutting? I just started a cut 2 weeks ago, losing 1 pound a week max, for 18-22 pounds weight loss goal.

  • I’ve been doing 4×5 followed by a pump set for 20 years. To do 4×5 right you pick a weight that you can’t finish all by yourself. If you do finish you add 5lbs. Keep using that weight till you finish it then add 5 more. Might take a week or two or more. The pump set is to fill the muscle with blood. This 4 x5 is only for compound movements of course. He does 5×5 but that would mean less weight I guess. Ide rather pump the muscle and use more weight overall. The gains in strength come very fast.

  • would it be ok to alternate every week between a heavy bench 5×5 and a heavy overhead press 5×5? Basically, week A is heavy bench 5×5 and ohp 4×10; week B is heavy ohp 5×5 and bench 4×10. Is this acceptable?

  • I really like the informational vids and form checks you give to the fans and subscribers! Please keep it coming!:)
    iG: nutritiousplates_liftinweights

  • sire i work out normally in the morning chest one day biceps other day and leg other day likewise and in evenings on monday wed and fridays i follow ur 3 day routine is it ok with that

  • I like the programme! Good job mate!! Maybe could have talked about muscular endurance range.. and also how to really…TRaiN uNTaimeD!!

  • When you say 5×5 (or 4×10) do you mean sets across, and do warm ups first? Or is this 5 total sets, increasing weight each set? Or even increasing and then decreasing for last set? Thanks.

  • Why don’t you do the 3 further Powerlifting exercises? Overhead-presses ; Pull Ups ; and Barbell-Rows

    I mean… you got that insane equipment only for the 3 basic exercises?

  • Do I need to squat multiple times a week to get my squat max up. I back squat once a week and my squat max has stayed at 300 for a while 6 months about. Thanks

  • My favourite style of videos would be your vlog styled videos(ex. Deadlifts at Bart Kwan’s home gym + lifting seminar) and your squat videos

  • I’ll still argue for the rest of my life that the best back exercise ever is pull-ups, not deadlift. Kind of. To an extent. But not totally. Think about it.

  • I’m a beginner!! I started going to the gym about 4 months ago. It was my first time ever going to the gym so I started off only 2x a week. I’ve finally progressed enough to start my 4x a week routine and I’m so glad I found your videos!! I have used the bars a few times but felt my form was off so I stay mostly with DB. Thank you so much for your videos!!! Can’t wait to put this knowledge to good use.

  • It’s easy to say this stuff but when it comes down to trying to apply it, most of us have no idea what a weight should feel like or what level of fatigue we have. Every time I squat I feel like hell during the sets. I nearly break my back under the impossible feeling load at 5 reps, 5 sets. I could probably scrape out a couple more reps tho, so it’s not all I can do. Meanwhile, I haven’t hit a pr in years.

    For every other exercise, for some reason if I’m in a program, the only way to not feel sore and crappy all week long is to drop the program.

    It seems like my choices are lift heavy in an attempt to make gains, but break myself down, or lower the weight and sets and feel like I’m not working out at all.

    I have no idea how anyone finds the middle ground that actually works. I think you’re born with a wide adaptation window, or you’ll never find yours and remain mediocre.

  • My favorite kind of video you do is where it is primarily training. Like the one where you showed you deadlifting recently and talking about working around injuries.

  • That lesson at the end was great. This is why I love fitness and training, because the attitude you have towards it reflects pretty much who you are in life, and if you learn what your mistakes are in your approach to training you might learn something about your attitude towards life as well

  • Ive already watched 5 videos and i still have no idea how to start a fucking powerlifting program. Ive done 5×5 and its worked but i want something with more frequency. Ive been lifting mostly bodybuilding for almost 5 years. wanna get into powerlifting training now. Lets see if this teaches me something.

  • These instructionals are some of my favorite videos. I get questions about how to build your split and I’ll use this as a resource! But my favorite video you’ve ever done was the plyo tricep dips on Instagram ������

  • I’m a beginner!! I appreciate this video and looking forward to watching more of your videos. I appreciate your goofy sense of humor! I was laughing out loud, and that makes the info more enjoyable as well! I am only able to get to the gym mon-fri when my son is in school. I would ADORE a 5x week beginner program that focuses on specific muscle groups each day. If I do alternate day/full body, I’d only be able to come to the gym 3x. I am a newb but I am LOVING my gym time. And I REALLY want to learn to lift heavy. I loved the approach you talked about here!

    Thank you!!

  • Wow, thanks that really helped me to show me what is going on with me body. I was right on track but this is like a confirmation for me. I was a bit stalling. Still i remember 10 years ago i went to 385lbl deadlift in 6 month doing 4 sets of 4. So it was ony 16 rep max. Now i was stalling on 320lbl, but doing 2x more reps and deadlifts per week.

    One thing, im doing 3 deadlifts per week now. Just started. Can this be to much fatigue for a novice lifter? After this video im thinking to do less volume but keep the gains in the long run. I remember what Omar said when he cut his volume in the deadlift it gone up.

    But weightlifters traind almost everyday, arent their CNS fatigued?

  • I disagree somewhat.

    Maybe I’m being audacious, but I think this guy does not have it figured it all out. If you are not adding weight every week on your working sets, you’re doing it wrong. Each week should be some sort of PR, or at least more often than what seems to be conveyed in this video. If this is not happening regularly, then you need to assess: attitude, program, sleep, diet.

    I personally think that guys fatigue their whole system too much to see significant gains (excluding novice) pushing their bodies on too many compounds during the week. Rotate specialization programs. Just my.02 cents.

  • Great video! Omar you should invite Dr. Mike Zourdos on the Channel to talk about periodization for strength. It’s an integrated periodization model. He doesn’t just talk theory but how to apply it practically.

  • Thanks Alan. Question: do you warm up for your explosive work? If so how much? Do you use this as a warm-up for your primary movement? I find as I’m getting older it’s taking me 20+minutes to warm up for my primary.

  • I’m a beginner. I saw a friend follow your program and looks FAB. I am literally in my first week at the gym. totally don’t know what I’m doing, but I’m working on it.

  • How do you program while dealing with back injuries? Only lower body stuff that doesn’t hurt my back is bodyweight stuff… trying to take my time with allowing to heal because I’ve been having problems for over a yr now (bc of trying to come back immediately over and over)… my upper body strength is still climbing tho. How do I go about this?

  • Been lifting for 2.5 years. Have plateaued a couple of times. Been making frequent gains recently, especially in squats and deadlifts. I’ve been doing either RPE or percentage-wise. Does this make me a novice, late-novice, etc.?

  • I love this dude Garret Blevins, puts out some of the best pure programming content on YouTube right now,

    keep it up Garrett you’re awesome!

  • There is a time to go hard and there is a time to chill the heck down and you have to know your body to know when that is. Like right now after a strength peak I know I need to take some time and work on my cardio for a while before climbing back into the swing of things so I can handle the higher volumes better. Got a lovely PR on squat and deadlift, and as close as I am to 600lb (recently got a 585lb lift, which is a 35lb PR) I know now is the time to chill before going at it again. 600lb will happen soon tho.

  • Everything is for beginners and intermediates assuming advanced athletes have it all figured out. Well I have a 585lb deadlift, probably still ‘intermediate’ but I have to say I’m nearing advanced and it’s getting really hard to find appliccaple information, and since I live in South Africa in a small coastal town my only real life resource is the SA weightlifting champion that just so happens to live in the same town. I’m nearing his strength level and he also does olympic lifting primarily so his perspective is from that area of strength. I dont know how long I will be able to still run intermediate programming. I need more hands on coaching from real elite athletes…

  • I like the Videos where you talk about certain topics with a friend…..almost like a podcast….especially the latest one about myofacial release and foam rolling

  • Excellent content here Omar, thank you very much. Please post more stuff like this. All the theory behind programming and peaking to me is confusing so the more you can teach me the science, the more I am grateful. Cheers.

  • Please help with training to gain weight on totals in competition for weight lifting athlete, what kind of training I should perform in order to lift more.. My current performance is 130 snach and 170 clean and jerk..

  • Can you do a video about how to maximize recovery? Outside of sleeping and eating, what are you doing to put fuel back in the tank?

  • I do 18 sets of bench either 3 or 4 reps divided on two days back to back. Thats enough to not having to bench for the next 8 days. Gives some very nice results at least for me.

  • The more I watch the more confused I am about powerlifting. So each one of the big 3s is done on a separate day or all on the same day?

  • I don’t know how to start off in powerlifting. I’m 14 and I weight 156 and I have been working out with bench and deadlifts and squats and back for 7 to 8 months. I am really wanting to know what I need to eat and how to gain more muscle but less fat. I workout 5 days a week and rest on weekends. I see improvements in my strength but I thing I could do better with what I eat because I don’t know if I should eat more protein then I am now or what. If there is a video to something like this please link it for me

    Edit: I do workout arms and everything to, I do heavy weight week and I do a light weight week.

  • Thanks for posting. Really good info. I remember reading years ago about Rick Weil (who once held a world record) writing an article that he only worked each muscle group once a week. Any thoughts on that? Thanks again.

  • Is 7-10 sets a little too much for beginners at such a low rep range? Genuine question, I don’t know, it just sounds really hard to me

  • Actually 1-5 rep range ( heavy weight) work wonder for hyperthrophy too because our body will adapt with the resistance by growing muscles

  • I’m a powerlifter but I do full body work outs 3-4 times a week and my wrist hurts but it’s just sprained so I wear wrist wraps for my 225 bench or anything with wrist and arms

  • Man I’m doing 4x a weak I do bench/squats/smith rack/deadlift is this a okey workout I do my chest, quads, shoulder, and the deadlift

  • thanks man! how is it with full body work out? if i got 3x to the gym and i do Squatt/Bench/deadlift. (+in the end some crunches Dips and pulll ups) is that a good plan? i come more from just lifting (5x5rep, 4x8rep, 5x10rep) is what i did till now.. i plan on slowly go down on reps, but up in sets.

  • Hey man I am 5 foot 7 185 pounds in 10th grade I am a linemen but I really want to be a running back what diet or workout should I do daily