Why to ask for a trainer, train yourself with fitgraphy guide.
This training split is a 3-day split, so, obviously, you will be training for just 3 days each week. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Needless to say, the routine listed below, is designed to work on each of these lifts. If possible, structure your training as follows:
Mon – Bench day
Weds –Deadlift day
Fri – Squat day
On the bench press day, obviously you will be performing bench presses and similar incarnations of this exercise, as that is one of the big three exercises you will have to perform on the day of your meet. As well as bench presses however, you also perform exercises that strengthen stability muscles, and muscles which will assist you with the lift in general.
Flat bench barbell bench press – 4 sets of 4 reps
Incline dumbbell bench press – 5 sets of 10 reps
Standing military press – 4 sets of 4 reps
Triceps extensions – 4 sets of 15 reps
Seated Arnold presses – 5 sets of 10 reps
Deadlifts not only rely on a strong back, they also rely on great grip strength, and strong bicep strength as well. As you can see, the workout listed below works the back, the biceps, and has exercises, such as power shrugs, which are designed to enhance your grip strength.
Deadlifts – 4 sets of 4 reps
Power shrugs – 2 sets of 20 reps
Bent over barbell rows – 5 sets of 10 reps
Wide grip pull ups – 5 sets to failure
Dumbbell hammer curls – 3 sets of 12 reps
Seated alternate arm dumbbell curls – 3 sets of 12 reps per arm
When squatting, you need all of the major muscle groups in your legs to become as strong and as durable as possible, which is why there are so many different leg exercises listed below, with each one targeting a slightly different muscle group in the leg.
Barbell squats – 1 set of 20 reps (lower weight)
Barbell squats – 4 sets of 4 reps (tougher weight)
Leg press machine – 4 sets of 20 reps
Stiff-legged deadlifts – 3 sets of 6 reps
Seated leg curls – 5 sets of 10 reps
Lying hamstring curls – 5 sets of 10 reps