Official workouts of University of Wisconsin Powerlifting Team
Tuesday - Squat Day
Squat - 3 sets of 5
Pause Squat 3 sets of 5
RDL - 2 sets of 8
Abs - 2 sets of 8 per lift attempted
26 Sep
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Monday - Recovery
Light cardio and active recovery
25 Sep
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Sunday - Rest
Take a day off - you've earned it!
24 Sep
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Saturday - Bench Day
Bench - 3 sets of 5
Chains/Boards - 3 sets of 5
Triceps - 2 sets of 8
Pecs (weighted dips) - 3 sets of 8
One arm rows - 3 sets of 8
Rear Delts - 2 sets of 8
23 Sep
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Friday - Deadlift Day
Deadlift - 3 sets of 5
Lat Pulls - 3 sets of 8
Good Mornings - 3 sets of 5
Overhead Squat - 2 sets of 8
Abs - 2 sets of 8 per lift attempted
22 Sep
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Thursday - Recovery
Light cardio and active recovery
21 Sep
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Wednesday - Press Day
Hang Cleans - 3 sets of 5
Floor Press - 2 sets of 8
Chins, weighted - 3 sets of 8
Standing Press - 3 sets of 8
Face pulls - 2 sets of 12
20 Sep
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Tuesday - Squat Day
Squat - 3 sets of 5
Pause Squat 3 sets of 5
RDL - 2 sets of 8
Abs - 2 sets of 8 per lift attempted
19 Sep
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Monday - Recovery
Light cardio and active recovery
18 Sep
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Sunday - Rest
Take a day off - you've earned it!
17 Sep
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Saturday - Bench Day
Bench - 3 sets of 5
Chains/Boards - 3 sets of 5
Triceps - 2 sets of 8
Pecs (weighted dips) - 3 sets of 8
One arm rows - 3 sets of 8
Rear Delts - 2 sets of 8
16 Sep
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