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6 Day Powerlifting Split Program to

Progress Your Lifts
Created by: Murshid Akram

Check out article for more info

6 Day Powerlifting Schedule:

• Day 1: Squat and Mobility Work

• Day 2: Pull Workout
• Day 3: Bench and Mobility Work
• Day 4: Push Workout
• Day 5: Deadlift and Mobility Work
• Day 6: Cardio and Abs
• Day 7: OFF
Heavy lifting three times a week is the most I recommend because you
need enough time to recover, and if you lift heavy throughout the week,
you will not be able to work hard enough on those days.

Recommended Program Duration 10-12 Weeks

Sessions/Week 6 days a week
Workout Goal Strength and Physique Development
Targeted Gender Men
Experience Require Intermediate to Advanced

6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM

 Day 1: Squat

Warm-up for Squats

• 5-minute Lower Body Foam Rolling

• 5-minute Stationary Bike/Incline Treadmill (Low intensity)
• 2-minute Front and Lateral Leg Swings
• Perform leg press 3 sets of 15-20 reps (lightweight)
Squat Working Sets
Round Sets x Reps Intensity Rest
1 2x8 50% 2-minute
2 2x6 75% 3-minute
3 2x4 85% 4-minute
4 2X3 90% 5-minute
5 1x1 100% 5-minute
6 1x5 60% –
Mobility Exercises

• Downward Dog: 5-10 seconds hold x 5

• World’s Greatest Stretch: 5 reps on each side
• 90/90 Stretch: 5 reps on each side (5 seconds/side)
Day 2: Pull Workout
Pull Exercises Sets x Reps Muscles Worked
Bent-Over Row 3 x 10 Back and Abs
Paused Deadlifts 3x8 Integrated Full Body
Weighted Pull-ups 3x6 Back and Biceps
Barbell Hang Clean 3 x 10 Integrated Full Body
6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM
Shoulder Shrugs 3 x 10 Traps and Shoulder
Romanian Deadlift 3x8 Hamstrings and Lower Back

Day 3: Bench Press

Warm-up for Bench

• 5-minute Stationary Bike/Rower (Low Intensity)

• 3-5 minutes Upper Body Foam Rolling
• Resistance Band Pull-apart (2 sets x 10-12 reps)
• 1-minute Cat Cow Stretches
• Pin Press (2 sets x 15-20 reps with lightweight)
Bench Working Sets
Round Sets x Reps Intensity Rest
1 1x8 50% 2-minute
2 2x6 60% 3-minute
3 2x4 75% 4-minute
4 2X3 85% 4-minute
5 2x1 100% 5-minute
6 1x5 60% –
Mobility Exercises

• Cobra Pose: 5 reps of 10 seconds

• Standing Chest Stretch: 5 reps of 10 seconds

Day 4: Push Workout

Pull Exercises Sets x Reps Muscles Worked
Overhead Press 3 x 10 Shoulder
Paused Squats 3x8 Lower Body
Close Grip Bench Press 3x6 Triceps and Chest
6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM
Weighted Lunges 3 x 10 Lower Body
Paused Bench Press 3 x 10 Chest and Shoulder
Hip Thrusts 3x8 Glute and Hamstring

Day 5: Deadlift

Warm-up for Deadlift

• 3-5 minute Rowing or Biking

• 3-5 minute Full-Body Mobility Drills with Foam Rolling
• 1-2 minute Downward Dog to Inchworm
Deadlift Working Sets
Round Sets x Reps Intensity Rest
1 1x8 50% 2-minute
2 2x6 60% 3-minute
3 2x4 75% 4-minute
4 2X3 85% 4-minute
5 2x2 95% 5-minute
6 1x1 100% –
Mobility Exercises

• World’s Greatest Stretch

• Knee Hug to Inverted Hamstring Stretch

Day 6: Cardio and Abs

40-Minute Cardio Workout

• 10-minute Treadmill
• 5-minute Bicycling

6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM

 • 5-minute Battle Rope Waves
• 5-minute Jumping Rope
• 5-minute Wall Ball Shots
30-Minute Abs Workout

• Hanging Knee Raises (3 sets x 20 reps)

• Decline Bench Crunches (3 sets x 10 reps)
• High-to-Low Chop (3 sets x 10 reps per side)
• Kneeling Cable Crunches (3 sets x 20 reps per side)
• Weighted Front Plank (3 sets x 1-minute)

Tips and Techniques to Progress

Your Strength

Strengthen Weak Muscles

Besides the exercises mentioned in this program, I recommend training
your weaker muscle groups to improve your vulnerable areas.

For example, if your delts and triceps are not strong enough, you won’t
be able to bench press heavily.

That’s why it’s important to address and improve your weak areas for
lifting big.

6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM

You can check out these isolation exercises that help strengthen
specific muscle groups and improve strength imbalance.

Progressive Overload
Putting an additional weight on the bar after every one or two weeks is a
great way to reach a new one-rep max (1RM).

For example, if you lift 200 pounds right now, you can increase the load
by 12 pounds in the six weeks in the following ways:

• Week 1: 200
• Week 2: 202
• Week 3: 205
• Week 4: 207
• Week 5: 210
• Week 6: 212

Nutrition and Recovery

The higher volume training requires more focus on your diet. A balanced
diet (1.5-2g protein per kg of a bodyweight, 5-8g carbs per kg a
bodyweight, and 30% of total calories from fats) helps recover your
muscle faster and promotes strength and hypertrophy.

Besides nutrition, sleeping around 7-8 hours sleeping a day and taking a
sauna or ice bath a week are also crucial for muscle recovery.

6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM

Stay Consistent
Seeing progress requires patience and consistent training. Some people
may be able to lift more weight over time, and others may find it difficult
to increase any weight.

Scaling your strength level primarily depends on how consistently train,

allow your muscles to recover, and feed your body optimum nutrition.

If you stay consistent and focus on everything properly, I believe you’ll

surely see improvement over time.

I recommend making some adjustments to this program to suit your

fitness level and goal.

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6 DAY POWERLIFTING SPLIT THEFITNESSPHANTOM.COM