NOTE: I am currently on a program called Westside. Some people had confusion as to what my training was like at the moment. My PREVIOUS program when I first started powerlifting was Madcows.
This is what I’m on now:
Monday – DE Lower
Box Squat – 10 sets of 2
Goodmornings – 4 sets of 5-8
Lying Leg Curls – 5 sets of 6-8
Weighted hyperextensions – 3-4 sets of 10-15
Weighted sit-ups – 4 sets of 6-10
CONDITIONING – plate drags, 3-4 rounds
Tuesday – DE Upper
Bench – 9 sets of 3 (various grips)
DB Rows – 4 sets of 6-8
Overhead Tricep Extensions – 4 sets of 8-12
DB Shoulder Press – 4 sets of 6-10
Seated Cable Rows – 4 sets of 6-10
Close-grip DB Bench – 4 sets of 6-10
CONDITIONING – Kettlebell swings or plyometrics
Wednesday – OFF
Thursday – ME Lower
Box Squat (or whatever ME lift is in the current training cycle) – Work up to either triples, singles, doubles, or sets of 5. Depends on the cycle.
SLDL – 4 sets of 6-8
Natty GHR – 4 sets of 5-8
Front Squats – 4 sets of 5 ….OR Walking Lunges – 3 rounds (22+ feet)
Cable Woodchoppers – 3 sets of 10-15
Friday – ME Upper
Bench (or push press/OHP. Depends on training cycle) – Work up to single, double, triple, or set of 5. Depends on training cycle.
Assistance work: Same as Tuesday, focusing on shoulders/triceps/upper back. Different exercises.
Saturday – Conditioning
Plyometrics, kettlebell work, light plate drags, or tabata front squats.
It’s a basic template made by Bill Starr geared towards intermediate lifters, and it’s great for building a good strength base. Which is in turn useful to my powerlifting escapades.
Here is the layout of the program. I did add in some other accessory exercises as well as some GPP, but that is at your personal discretion. I’ll include some links at the bottom where you can do some more reading up on it:
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets
On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135×5, 185×5, 225×5, 275×5, 315×5. The weight should be increased evenly from the first to last set. Your fifth set equals the triple from the previous Friday’s workout.
Wednesday – Light Day
Squat – 4 sets of 5
Overhead Press – 4 sets of 5
Deadlift – 4 sets of 5
Triceps Extension and Biceps Curl – 3 sets of 8 each
Sit-ups – 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. Overhead Press and deadlifts are ramped up to a top set of five.
Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row – 4 sets of 5, 1 triple, 1 set of 8
Good-mornings – 3 sets
Weighted Dips – 3 sets of 5-8
On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
All in all, I train about 5 days per week.
More stuff to read on Madcows:
Final note: if you don’t already train for strength/powerlifting…I highly suggest you look into it.