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You’ve probably seen the powerlifting team working out in your gym…ever wanted to join in? 

Well here’s your chance. Powerlifting could be just what you need if you are looking for something new to spice up your workout routine. It also could help you if you’re trying to put on some quality muscle mass. So if you think you are ready for an intense workout (and to be pretty sore the next day), then give this beginner powerlifting squat workout a try.

Time: 90 minutes

Type of Workout: Strength and conditioning

Sh*t You Need: Squat rack, leg press, and hip adductor/abductor machine

Intensity: Medium-high

Body Target: Total body

The Workout:

First, warm up by completing 15-25 minutes of dynamic stretching.

The Squat: 5 sets of 5 reps
 
- Find a squat rack, and choose a weight that's right for you. That may be the barbell with plates or totally without. Your body, your squat. You'll know the right weight for you by judging how hard it is to complete one rep. You want to make sure you hit the 5 reps, but it should be challenging to hit all 5. 
 
- If you miss a rep, drop the weight by 10 pounds and make sure you hit every rep on the next set.
 
- Rest time between sets should be around 2-3 minutes to make sure you are properly recovered before your next set. Remember, for this workout it’s all about lifting heavy, so don’t rush it or you could risk an injury.

Leg Press: 5 sets of 8-12 reps
 
- These will be tough after squatting, so go a little lighter on the weight and focus on good, solid reps. Remember to take it slow.

Hamstring curls: 4 sets of 8-12 reps

Leg Extensions: 4 sets of 8-12 reps

Hip Abductor and Adductor Super-Set: 3 sets of 10-15 reps each
 
- A superset is a set with no rest between types of exercises. After you complete the abductors, immediately being the adductors to complete the superset.

Ab Crunches and Russian Twist Super-Set: 4 sets of 15-30 each

Workout contributed by Brandon Lawlor (American International College). Check out his  for more. 

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