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Poynette Powerlifting Program

The Poynette Powerlifting Program outlines a 4-week lifting routine with 3 days per week focused on compound lifts for each major muscle group. Each workout includes warmup sets followed by working sets for lifts like squats, deadlifts, presses, and rows. Abdominal exercises like planks and crunches are also prescribed daily. Intensity progresses each week through increasing weight percentages and decreasing reps to a 1 rep max test on week 4.

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509 views6 pages

Poynette Powerlifting Program

The Poynette Powerlifting Program outlines a 4-week lifting routine with 3 days per week focused on compound lifts for each major muscle group. Each workout includes warmup sets followed by working sets for lifts like squats, deadlifts, presses, and rows. Abdominal exercises like planks and crunches are also prescribed daily. Intensity progresses each week through increasing weight percentages and decreasing reps to a 1 rep max test on week 4.

Uploaded by

Quốc Huy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Poynette Powerlifting Program

Week 1 Day 1
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Military Warm up Warm up X 12 X 10 X8 X6
Press
Bench Warm up Warm up Warm up 5 x 75% 5 x 80% 5 x 85%
Press
ABS Stabalia Leg raise Side Bend Russian Bridge x 1
ball cr. X x 1 Min. 20 each Twists x Min
30 side 40
Shrugs X 12 X 12 X 10
Overhead X 12 X 12 X 10
DB rows
Curls X 15 X 15
Triceps X 15 X 15

Week 1 Day 2
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set
6
Dead Lift Warm up Warm up Warm up 5 x 75% 5 x 80% 5x
85%
ABS Stabalia Bench Side Bend Leg curl x Back
ball cr. X crunch w/ 20 each 20 extension
30 10 x 40 side x 20
Straight X 12 X 12 X 10 X 10
Leg dead
lift
Rack Pulls X 12 X 10 X8 X6
Good X 12 X 12 X 12
Mornings
Leg X 15 X 15
Extension
Week 1 Day 3
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set
6
Bench Warm up Warm up Warm up 5 x 75% 5 x 80% 5x
Press 85%
ABS Decline Bench Russian Leg curl x Back
sits x 25 crunch w/ Twist x 35 20 extension
10 x 40 x 20
Incline X 12 X 10 X8 X6
Bench
Lat pull X 12 X 12 X 12
downs
Bent over X 10 X 10 X 10
rows
Tricep X 12 X 12 X 12
Biceps X 12 X 12 X 12

Week 2 Day 1
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set
6
Squat Warm up Warm up Warm up 3 x 80% 3 x 85% 3x
90%
ABS Leg raise Stabali Side Bend Bridge 1 Back
1 Min ball cr x 20 each Min extension
40 side x 20
Lunges X 12 X 12 X 10 X 10
Leg Press X 12 X 10 X8 X6
Good X 12 X 12 X 12
Mornings
Step ups X 15 X 15
Week 2 Day 2
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Military Warm up Warm up X 10 X8 X6 X4
Press
Bench Warm up Warm up Warm up 3 x 80% 3 x 85% 3 x 90%
Press
ABS Bench Leg raise Leg curl x Russian Bridge x 1
crunch x 1 Min. 20 Twists x Min
w/10 x 40 40
Incline X 12 X 10 X8 X6
Becnh
DB raise X 10 X 10 X 10
Curls X 15 X 15
Triceps X 15 X 15

Week 2 Day 3
Dead Lift Warm up Warm up Warm up 3 x 80% 3 x 85% 3x
90%
ABS Leg curl x Bench Side Bend Bridge 1 Back
20 crunch w/ 20 each Min. extension
10 x 40 side x 20
Straight X 12 X 12 X 10 X 10
Leg dead
lift
Rack Pulls X 12 X 10 X8 X6
Good X 12 X 12 X 12
Mornings
Leg X 15 X 15
Extension
Week 3 Day 1
Bench Warm up Warm up Warm up 5 x 75% 3 x 85% 1x
Press 95%
ABS Decline Bench Russian Leg curl x Back
sits x 25 crunch w/ Twist x 35 20 extension
10 x 40 x 20
Decline X 12 X 10 X8 X6
Bench
Lat pull X 12 X 12 X 12
downs
Up right X 10 X 10 X 10
rows
Triceps X 12 X 12 X 12
Curls X 12 X 12 X 12

Week 3 Day 2
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set
6
Squat Warm up Warm up Warm up 3 x 80% 3 x 85% 3x
90%
ABS Leg raise Stabali Side Bend Bridge 1 Back
1 Min ball cr x 20 each Min extension
40 side x 20
Lunges X 12 X 12 X 10 X 10
Leg Press X 12 X 10 X8 X6
Good X 12 X 12 X 12
Mornings
One leg 5 each leg 5 each leg 5 each leg
Squats
Week 3 Day 3
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Military Warm up Warm up X 10 X8 X6 X4
Press
Bench Warm up Warm up Warm up 5 x 75% 3 x 85% 1 x 95%
Press
ABS Bench Leg raise Leg curl x Russian Bridge x 1
crunch x 1 Min. 20 Twists x Min
w/10 x 40 40
Shrugs X 12 X 10 X8 X6
DB raise X 10 X 10 X 10
Curls X 15 X 15
Push ups X 25 X 25

Week 4 Day 1
Dead Lift Warm up Warm up 5 x 60% 5 x 65% 5 x 70% Max
ABS Leg curl x Bench Side Bend Bridge 1 Back
20 crunch w/ 20 each Min. extension
10 x 40 side x 20
Straight X 12 X 12 X 10 X 10
Leg dead
lift
Rack Pulls X 12 X 10 X8 X6
Good X 12 X 12 X 12
Mornings
Leg X 15 X 15
Extension
Week 4 Day 2
Bench Warm up Warm up 5 x 60% 5 x 65% 5 x 70% Max
Press
ABS Decline Bench Russian Leg curl x Back
sits x 25 crunch w/ Twist x 35 20 extension
10 x 40 x 20
Incline X 12 X 10 X8 X6
DB’s
Lat pull X 12 X 12 X 12
downs
Over head X 10 X 10 X 10
DB rows
Triceps X 12 X 12 X 12
Curls X 12 X 12 X 12

Week 4 Day 3
Lift Set 1 Set 2 Set 3 Set 4 Set 5 Set
6
Squat Warm up Warm up 5 x 60% 5 x 65% 5 x 70% Max
ABS Leg raise Stabila Side Bend Bridge 1 Back
1 Min ball cr x 20 each Min extension
40 side x 20
Lunges X 12 X 12 X 10 X 10
Leg Press X 12 X 10 X8 X6
Good X 12 X 12 X 12
Mornings
One leg 5 each leg 5 each leg 5 each leg
Squats

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