This (mostly) barbell only 3 day powerlifting routine will get you ready to step on the platform.

This routine can be run by anyone but it is primarily aimed at beginners.

Goal Of This Workout

This workout is designed to build strength, muscle, and get a beginner comfortable doing big compound movements.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

  • Butter
  • Cream cheese
  • Sour cream
  • Whole milk
  • Heavy cream
  • Cheese on everything
  • Protein shakes
  • Peanut butter
  • Olive oil
  • Extra dressing

These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.

You will feel better, have more energy, and your stomach will thank you.

Note: A little bit goes a long way, so be sure to know how many calories you are adding.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.

For those who have their diets in check, here are the supplements I would use with this routine.


MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.


MTS Machine Whey Protein: 5lbs

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.

MTS Nutrition Protein


MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.


Optimum Nutrition Micronized Creatine

I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.

Cardio and Conditioning Schedule

Conditioning is important to powerlifting since you need your central nervous system to be efficient in producing power.

If your nervous system is being taxed just because you are standing up, you basically have less power to work with.

  • Monday – 10 minute HIIT post-workout
  • Tuesday – Off
  • Wednesday – 15 minute HIIT post-workout
  • Thursday – Off
  • Friday – 5 minute HIIT post-workout
  • Saturday – Off
  • Sunday – Off

Post-workout high intensity interval training is going to be the best for conditioning and will not put you in the gym for hours.

I highly encourage activity outside of the gym and enjoying life; don’t worry about losing gains because you played a game of basketball with your friends.

Workout Schedule

  • Monday – Squat Workout
  • Tuesday – Off
  • Wednesday – Bench Workout
  • Thursday – Off
  • Friday – Deadlift Workout
  • Saturday – Off
  • Sunday – Off

Barbell Only Powerlifting Routine

Squat Day
Exercise Sets Reps
Barbell Squats 3 5
Front Squats 4 8
Romanian Deadlifts 3 12
Walking Lunges 2 20
Planks 3 ALAP


Bench Day
Exercise Sets Reps
Close Grip Barbell Bench Press 4 8
Flat Barbell Bench Press 3 5
Floor Presses 4 12
Military Press 4 8
Bent Over Barbell Rows 3 12


Deadlift Day
Exercise Sets Reps
Deadlifts 3 5
Sumo Deadlifts 3 8
Stiff Leg Deadlifts 4 12
Reverse Hyper Extensions 3 12
Barbell Curls 3 15

Workout Tips

Since this workout uses (mostly) only barbells, you might think there’s no way you can build quality strength and muscle on this routine.

This routine will give you a strong, functional body with usable muscle that isn’t made from unnatural movements on a machine.

ALAP – Hold your planks for as long as possible.

Progression – I would recommend warming up properly and jumping into your working weight. Instead of doing a pyramid weight jump, I want you to pick a weight to use over all sets. This will take a while to get used to, but you will like it much better once you start seeing the results it yields.

Deloads – I would only deload if you start to hit a multiple week plateau, start getting sick, or feeling achy non stop.


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