Alex's Journey

In the gym I like to ask questions and I direct these questions at people who have something I want. Like a 315 pound bench press at a bodyweight under 200 pounds. One of the answers I got was this routine. I used it and got great results. With these programs your much more likely to see results as a novice compared to bodybuilding programs, because bodybuilding programs have to be manipulated more complexly and you need to pay strict attention to your diet, not so with powerlifting for strength.

Here’s a 6 week powerlifting routine designed for pure strength and minimal size. This was the first program I followed and also the first time I used creatine. The program is based off of percentages of your 1 Rep Max. A 1 Rep Max is the most amount of weight you can press with proper form, one time. Take long rest intervals of 3 to 5 minutes between sets for total recovery, unlike the typical bodybuilding 1-2 minutes.

I applied this program to my bench press and squat. Also I did bodybuilding assistance exercises for my arms, shoulders, and back. I started at a 200lb x 1 Squat and a 185 x 1 Bench  and 6 weeks the result was a 220lb x 1 Squat and a 215lb x 1 Bench with a bodyweight of less than 160lbs. I followed a Monday Wednesday Friday layout.

                          Day 1                                  Day 2                                        Day 3                     

Week 1     %80 @ 6 sets x 2 reps         %80 @ 6 sets x 3 reps        %80 @ 6 sets x 2 reps
Week 2     %80 @ 6 sets x 4 reps         %80 @ 6 sets x 2 reps        %80 @ 6 sets x 5 reps
Week 3     %80 @ 6 sets x 2 reps         %80 @ 6 sets x 6 reps        %80 @ 6 sets x 2 reps
Week 4     %85 @ 5 sets x 5 reps         %80 @ 6 sets x 2 reps        %90 @ 4 sets x 4 reps
Week 5     %80 @ 6 sets x 2 reps         %95 @ 3 sets x 3 reps        %80 @ 6 sets x 2 reps
Week 6     %100 @ 2 sets x 2 reps      %80 @ 6 sets x 2 reps        New 1 Rep Max

You really have to leave your ego at the door when doing this routine. The weights will seem light in the beginning and you may be tempted to up the weight early or push out more reps. I reccomend sticking to the prescribed weight and rep scheme. Use good form and in 6 weeks youll be pressing some impressive weights.

Good luck!