Powerlifting 5-Day
Powerlifting 5-Day is a 5-day powerlifting training approach focused on competition strength. Use it as a starting point for organizing and tracking consistent training.
What is the Powerlifting 5-Day?
Powerlifting 5-Day is a 5-day powerlifting training approach focused on competition strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — heavy work
- Paused Squat — 3 sets
- Leg Curl — 3 sets
- Abs — 3 sets
Competition-lift priority with targeted lower-body assistance.
- Bench Press — heavy work
- Close-Grip Bench — 3 sets
- Row — 4 sets
- Triceps — 3 sets
Use the second press movement to build bench-specific volume.
- Deadlift — heavy/moderate work
- Romanian Deadlift — 3 sets
- Pulldown — 3 sets
- Core — 3 sets
Keep the deadlift day focused and recoverable.
- Bench Press — volume work
- Incline Press — 3 sets
- Chest-Supported Row — 4 sets
- Lateral Raise — 3 sets
- Triceps — 3 sets
Additional bench practice without duplicating the heaviest exposure.
- Squat Variation — volume work
- Front Squat or Leg Press — 3 sets
- Leg Curl — 3 sets
- Back Extension — 3 sets
- Abs — 3 sets
Use this session to accumulate quality lower-body volume before the recovery days.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured powerlifting routine with a clear weekly schedule.
Goal
Competition strength
Progression
A five-day powerlifting template can use separate strength and volume exposures, then shift toward higher specificity and lower fatigue as competition approaches.
Accuracy note
Powerlifting 5-Day is a Gym Log template category, not one universally standardized routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Powerlifting 5-Day
How many days per week is the Powerlifting 5-Day?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the Powerlifting 5-Day for?
People seeking a structured powerlifting routine with a clear weekly schedule.
Can I track the Powerlifting 5-Day in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.