Many people ask me for advice on which training program they should start training with. After all, there is a lot of information on every training method out there.Fortunately,In power-lifting, there can be a lot of competition when you get to the entry levels, because power-lifting is a competition against yourself to see how much more you can lift than yesterday.

There are only a few requirements of this routine:
Adjustable bench
Passion to get stronger
A Barbell
Squat rack
Committing to the routine
But Here I have mention some basic power-workout routines for beginner.
Such Popular Power-lifting Routine schedule Mention below:
5X5 Program
Below is the 5×5 program.


1 Barbell Squat :Start this exercise with a moderate weight and add 5-10 pounds every week 5 sets, 5 Reps (with Same weight)
2 Front Barbell Squat:Add weekly 5-10 pounds for all sets.
3 sets, 6-8 Reps (Clean-grip)
3 Butt Lift (Bridge):do as many full reps as you can then do partials to finish.
3 sets, 8-10 Reps
4 Seated Calf Raise :Do slow reps. Add per week 5 pounds for all sets. 3-5 sets.
3 sets

1 Barbell Bench Press – Medium Grip Start with a moderate weight and add every week 5-10 pounds.
5 sets, 5 Reps (Same weight)
2 Dumbbell Bench Press Try to increase the weight as often as possible. It is harder with dumbbells.
2 sets, 8-10 Reps
3 Close-Grip Barbell Bench Press-This is a core lift workout. so add 5-10 pounds every week.
3 sets, 5 Reps
4 Triceps Pushdown-Add weight every week. When you can do the stack for every set do weighted dips.

1 Barbell Deadlift:Start with a moderate weight and add 5-10 pounds every week.
5 sets, 5 Reps (Same weight)
2 Upright Barbell Row: Try to add weight before 2 week and try to make personal records.
3 sets, 8-10 Reps
3 Hyperextensions (Back Extensions) :These exercise for preventative strengthening of the lower back (so use a lighter weight ).
3 sets, 10-15 Reps
4 Barbell Curl
Doing this exercise with a moderate weight and add 5 pounds every week.
5 sets, 5 Reps

Power Lifting Workout Tips
Learn proper form – Heavy weights come with time. Learn the form now before you pick up bad habits
Strive for progression – Increasing the amount you can lift in either reps or weight is going to get you stronger and build muscle
AMAP – As many as possible. Do this until your form starts to break down.
Deload when you feel sluggish – If you think your warm-up weights are feeling heavy, don’t keep this exercise. Take a week and recover; sleep more,eat more and come back stronger next week.