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Simple Powerlifting Training Split

Simple Powerlifting Split - Blog
In this post, I will give you a skeleton of my favorite (and current) training split for maximizing strength. It is a 4 day split with 1-2 days of mobility and core work. Keep in mind this split is just a template and that specifics of the plan (sets, reps, weight) are personal to you. If you want a fully decked-out plan to help maximize strength, check out our premium fitness plans here.

Monday (Upper Body 1)

Primary (Chest, Shoulders)

  • Bench Press
  • Overhead Press
  • Accessory: Dumbbell Fly, Lateral Raise, Rope Pushdown

Secondary (Back)

  • One-arm Dumbbell Row
  • Lat Pulldowns
  • Dumbbell Shrug

Tuesday (Lower Body 1)

  • Barbell Squat (High Bar or Low Bar)
  • Romanian Deadlift 
  • Lying Leg Curl
  • Dumbbell Lunges
  • Box Jumps

Wednesday (Core & Mobility) 

Cardio: Optional

Core Exercises

  • Ab Wheel Rollouts
  • Hanging Leg Raises
  • Cable Axe Chops
  • Russian Twists


  • Hip, Ankle, Shoulder, Wrist

Thursday (Upper 2)

Primary (Back)

  • Barbell Row 
  • Pull-Ups
  • Accessory: Seated Row, Preacher Curl, Hammer Curl

Secondary (Chest)

  • Dumbbell Bench Press
  • Standing Military Press
  • Lateral Raise

Friday (Lower Body 2)

  • Deadlift 
  • Front Squat
  • Reverse Hyperextension
  • Goblet Squat
  • Box Jumps

Saturday (Core & Mobility)

Cardio: Optional

Core Exercises

  • Ab Wheel Rollouts
  • Hanging Leg Raise
  • Cable Axe Chops
  • Russian Twists


  • Hip, Ankle, Shoulder, Wrist

Sunday (REST)

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