Intermediate Difficulty

Follow this max effort powerlifting bench press workout to increase your 1 rep max. HASfit’s powerlifting workouts are designed for intermediate to advanced trainees. Here you’ll find more powerlifting exercises.

Powerlifting Chest Workout Instructions: Complete each bench press and bench rack lockout set with a 2 minute rest between sets. Take a 45 second rest in between all other sets.
Bench Press 1 x 8, 5 x 3, 3 x 1 working up with each set to a 1 rep max
Bench Rack Lockouts 1 x 3, 3 x 1 start with 1 rep max from bench press and continue to increase with each set
California Skullcrushers 4 x 6
Dumbbell Shoulder Box 3 x 12
Band Pull-aparts 2 x 20

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