7 Important Things to Know About Creating a Powerlifting Workout Split

A powerlifting workout split is very different from simply splitting up muscle groups or following something such as a push/pull/legs split.

Because of how specialized a powerlifting program can be, I hope this post makes it easy for you to create your own powerlifting workout plan!

Important aspects of an effective powerlifting workout split:

What we'll cover...

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Training frequency

Training frequency will mostly be determined by your experience level, as well as how committed you are to the sport of powerlifting. 

Firstly, if you're new to powerlifting or don't have much time to dedicate to it, you might be best off following a 3-day split. However, if you're a little more experienced and are willing and able to dedicate more time, a 4-day powerlifting workout split may be a better option for you.

Following a 5-day split can work, but you have to be careful with how much volume you're doing throughout the week. A 6-day powerlifting split should be saved for advanced and elite powerlifters; beginner and intermediates should refrain from lifting so frequently.

That said, our bodies absolutely NEED rest days when we powerlift. The intense workouts we do are much more difficult to recover from; hence why we need increased rest days.

Taking rest days is actually something I really struggled with when I was first getting into it. Prior to my involvement in powerlifting I had been lifting 5-6 days a week, but I eventually went down to a 3-day split to focus on building absolute strength. And let me tell you, I did make some impressive strength gains!

Exercise selection

When it comes to powerlifting, exercise selection is crucial for building strength and maximizing performance. The three main lifts in powerlifting are the squat, bench press, and deadlift, which should form the foundation of your training program. In addition to these primary exercises, there are several accessory exercises that can complement your training and help you improve in the main lifts. Here are some key exercises to consider:

"The big three:"

These are the exercises your split should be centered around.

• Barbell Back Squats: Powerlifters usually take advantage of the low bar squats, as they have potential to be much stronger than high bar squats.
• Barbell Bench Press: The standard bench press targets the chest, shoulders, and triceps. Bench press strength can be optimized by using leg drive.
• Barbell Deadlifts: Powerlifters train with either  conventional or sumo deadlifts. Conventional deadlifts target the posterior chain, including the hamstrings, glutes, and lower back. The sumo deadlift uses a wider stance that places more emphasis on the quads, abs, inner thighs, and hips. So, which deadlift variation is best for you? It really comes down to your body mechanics and whichever one feels more comfortable. However, I always recommend that beginners start with the conventional deadlift because untrained individuals typically have a weak posterior chain.

The best powerlifting accessory exercises:

These are exercises that are great for supplementing and indirectly increasing SBD (squat, bench, deadlift).

• Romanian Deadlift (RDL): Focuses on the hamstrings and glutes while also improving hip hinge mechanics.
• Dumbbell Bench Press: Helps to improve stability and balance while targeting the same muscle groups as the barbell bench press.
• Incline Bench Press: Targets the upper chest and shoulders.
• Close-Grip Bench Press: Emphasizes the triceps and is useful for building lockout strength.
• Paused Squats: Builds strength out of the "hole" of the squat which is a common weakness among powerlifters.
• Paused Deadlifts: Increases lockout strength by directly replicating the deadlift movement, just with an added pause (either just off the floor or just below the knee).
• Deficit Deadlifts: Involves pulling from a deficit, which increases the range of motion and strengthens the initial pull off the floor.
• Overhead Press: Builds shoulder strength and stability, which can enhance bench press performance.
• Pull-ups/Chin-ups: Develops upper body strength and helps with back and grip strength.
• Barbell Rows: Works the upper back muscles and improves posture.
• Dips: Builds triceps, chest, and shoulder strength which is crucial to building bench press strength.

Reps, sets, & rest time

When it comes to powerlifting, the choice of reps, sets, and rest times depends on your goals, training phase, and individual preferences. Here are some general guidelines to consider:

Reps:

• For building maximal strength, lower reps are typically recommended, usually in the range of 1 to 5 reps per set. This range allows you to lift heavier weights and focus on developing neural adaptations and improving technique.
  • Common rep ranges include:
    • Squats, deadlifts, and bench press: 1-5 reps per set
    • Assistance exercises: 6-12 reps per set

• In powerlifting, fewer sets with heavier weights are generally recommended. Typically, 3 to 6 sets per exercise are sufficient to stimulate strength gains.
  • The following set schemes are commonly used:
    • Main lifts (squats, deadlifts, bench press): 3-6 sets per exercise
    • Assistance exercises: 3-4 sets per exercise

Rest time:

• Longer rest periods are generally recommended for strength training. Resting for 3 to 5 minutes between sets allows for more complete recovery of the central nervous system and helps maintain performance throughout the workout.
• The recommended rest times in powerlifting are as follows:
  • Main lifts: 3-5 minutes between sets (depending on the intensity and personal preference)
  • Assistance exercises: 1.5-3 minutes between sets

It's important to note that these recommendations are not set in stone and can be adjusted based on individual factors, such as your training experience, recovery ability, and specific goals. Additionally, powerlifting programs often include variations in rep ranges and training intensities throughout different phases to provide a well-rounded stimulus for strength and hypertrophy.

If you're new to powerlifting or unsure about structuring your training program, it's beneficial to consult with a qualified strength coach or trainer who can provide personalized guidance based on your specific needs and goals.

The Takeaway

Creating a powerlifting workout split involves designing a training program that focuses on developing strength, power, and technique for the three main powerlifting lifts: squat, bench press, and deadlift. In addition, powerlifting accessory lifts play a crucial role in enhancing overall strength, improving technique, addressing muscular imbalances, and reducing the risk of injuries.