Official workouts of University of Wisconsin Powerlifting Team
Sunday - Rest
Take a day off - you've earned it!
Saturday - Bench Day
Bench - 3 sets of 3
Chains/Boards - 3 sets of 3
Triceps - 2 sets of 6
Pecs (weighted dips) - 3 sets of 6
One arm rows - 3 sets of 6
Rear Delts - 2 sets of 6
Friday - Deadlift Day
Deadlift - 3 sets of 3
Lat Pulls - 3 sets of 6
Good Mornings - 3 sets of 3
Overhead Squat - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Thursday - Recovery
Light cardio and active recovery
Wednesday - Press Day
Hang Cleans - 3 sets of 3
Floor Press - 2 sets of 6
Chins, weighted - 3 sets of 6
Standing Press - 3 sets of 6
Face pulls - 2 sets of 12
Tuesday - Squat Day
Squat - 3 sets of 3
Pause Squat 3 sets of 3
RDL - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Monday - Recovery
Light cardio and active recovery
Sunday - Rest
Take a day off - you've earned it!
Saturday - Bench Day
Bench - 3 sets of 3
Chains/Boards - 3 sets of 3
Triceps - 2 sets of 6
Pecs (weighted dips) - 3 sets of 6
One arm rows - 3 sets of 6
Rear Delts - 2 sets of 6
Friday - Deadlift Day
Deadlift - 3 sets of 3
Lat Pulls - 3 sets of 6
Good Mornings - 3 sets of 3
Overhead Squat - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Thursday - Recovery
Light cardio and active recovery
Wednesday - Press Day
Hang Cleans - 3 sets of 3
Floor Press - 2 sets of 6
Chins, weighted - 3 sets of 6
Standing Press - 3 sets of 6
Face pulls - 2 sets of 12
Tuesday - Squat Day
Squat - 3 sets of 3
Pause Squat 3 sets of 3
RDL - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Monday - Recovery
Light cardio and active recovery
Sunday - Rest
Take a day off - you've earned it!
Saturday - Bench Day
Bench - 3 sets of 3
Chains/Boards - 3 sets of 3
Triceps - 2 sets of 6
Pecs (weighted dips) - 3 sets of 6
One arm rows - 3 sets of 6
Rear Delts - 2 sets of 6
Friday - Deadlift Day
Deadlift - 3 sets of 3
Lat Pulls - 3 sets of 6
Good Mornings - 3 sets of 3
Overhead Squat - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Thursday - Recovery
Light cardio and active recovery
Wednesday - Press Day
Hang Cleans - 3 sets of 3
Floor Press - 2 sets of 6
Chins, weighted - 3 sets of 6
Standing Press - 3 sets of 6
Face pulls - 2 sets of 12
Tuesday - Squat Day
Squat - 3 sets of 3
Pause Squat 3 sets of 3
RDL - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Monday - Recovery
Light cardio and active recovery
Sunday - Rest
Take a day off - you've earned it!
Saturday - Bench Day
Bench - 3 sets of 3
Chains/Boards - 3 sets of 3
Triceps - 2 sets of 6
Pecs (weighted dips) - 3 sets of 6
One arm rows - 3 sets of 6
Rear Delts - 2 sets of 6
Friday - Deadlift Day
Deadlift - 3 sets of 3
Lat Pulls - 3 sets of 6
Good Mornings - 3 sets of 3
Overhead Squat - 2 sets of 6
Abs - 2 sets of 8 per lift attempted
Thursday - Recovery
Light cardio and active recovery
Wednesday - Press Day
Hang Cleans - 3 sets of 3
Floor Press - 2 sets of 6
Chins, weighted - 3 sets of 6
Standing Press - 3 sets of 6
Face pulls - 2 sets of 12
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
Monday - Recovery
Light cardio and active recovery
Sunday - Rest
Take a day off - you've earned it!
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
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