Full Body Powerlifting Workout Plan for Strength & Muscle Growth

Powerlifting is one of the most effective training methods for building raw strength, muscle mass, and mental toughness. Unlike bodybuilding programs that prioritize aesthetics, powerlifting focuses on improving performance in three main lifts: the squat, bench press, and deadlift. A well-structured full body powerlifting workout plan allows lifters to train all major muscle groups multiple times per week while progressively increasing strength and improving technique.

In this comprehensive guide, you’ll learn how to structure a full body powerlifting workout plan, optimize volume and intensity, follow progressive overload, and build a weekly routine designed for strength gains. Whether you’re a beginner transitioning into powerlifting or an intermediate lifter looking to break plateaus, this program will help you maximize results.

What Is a Full Body Powerlifting Workout Plan?

A full body powerlifting workout plan is a training approach where all major muscle groups and primary lifts are trained in each session. Instead of splitting workouts by body part, full body routines focus on compound movements that stimulate multiple muscles simultaneously.

Powerlifting training prioritizes the big three lifts—squat, bench press, and deadlift—while incorporating accessory exercises to improve weak points and build muscle mass. Full body training is especially effective for strength because it increases training frequency, allowing you to practice key lifts more often and improve neuromuscular efficiency.

Benefits of Full Body Powerlifting Training

Full body powerlifting workouts offer several advantages over traditional split routines. One of the biggest benefits is increased frequency. Training each lift multiple times per week allows you to refine technique and improve motor patterns, which is essential for strength gains.

Another major benefit is efficient recovery. Instead of crushing one muscle group with high volume on a single day, full body training distributes workload across the week. This reduces soreness and allows consistent progress without burnout.

Full body powerlifting routines also improve hormonal response. Compound lifts stimulate large muscle groups, increasing testosterone and growth hormone levels, which support muscle growth and fat loss.

Key Principles of Powerlifting Programming

Progressive Overload

Progressive overload is the foundation of powerlifting. To get stronger, you must gradually increase the weight, volume, or intensity of your workouts. This can be done by adding weight to the bar, increasing reps, or improving technique efficiency.

Specificity

Powerlifting is highly specific. If your goal is to improve squat, bench press, and deadlift, these lifts must be trained frequently. Variations like paused squats, close-grip bench presses, and deficit deadlifts can help address weak points while maintaining specificity.

Volume and Intensity Balance

Strength training requires a balance between volume and intensity. High volume builds muscle, while high intensity improves maximal strength. A full body powerlifting plan should include moderate volume with heavy sets to stimulate both hypertrophy and strength gains.

Recovery and Deloads

Recovery is critical in powerlifting. Full body workouts should include rest days and periodic deload weeks to prevent overtraining. Sleep, nutrition, and mobility work also play a major role in long-term progress.

Full Body Powerlifting Workout Plan Structure

A typical full body powerlifting program is performed 3 days per week, allowing sufficient recovery between sessions. Each workout includes one main lift, secondary compound lifts, and accessory exercises.

Day 1: Squat Focus Full Body Powerlifting Workout

Back Squat

Perform 4 to 6 sets of 3 to 5 reps at 75–85% of your one-rep max. This is your primary strength movement for the day. Focus on depth, bracing, and bar path.

Bench Press

Perform 3 to 5 sets of 5 reps at moderate intensity. This maintains bench frequency while prioritizing squat strength.

Romanian Deadlift

Perform 3 to 4 sets of 6 to 8 reps. This movement strengthens the posterior chain and improves deadlift performance.

Pull-Ups or Lat Pulldowns

Perform 3 to 4 sets of 8 to 12 reps to build upper-back strength and improve bench stability.

Core Work

Include planks or hanging leg raises for 3 sets of 10 to 15 reps to improve bracing strength.

Day 2: Bench Press Focus Full Body Powerlifting Workout

Bench Press

Perform 4 to 6 sets of 3 to 5 reps at 75–85% intensity. Use proper leg drive and controlled tempo.

Paused Squat or Front Squat

Perform 3 to 4 sets of 4 to 6 reps. This variation improves squat technique and quad strength.

Overhead Press

Perform 3 to 4 sets of 6 to 8 reps to build shoulder and triceps strength.

Barbell Rows

Perform 3 to 5 sets of 6 to 10 reps to strengthen the back and improve bench stability.

Triceps Accessories

Include dips or cable pushdowns for 3 to 4 sets of 10 to 15 reps to strengthen lockout strength on bench press.

Day 3: Deadlift Focus Full Body Powerlifting Workout

Deadlift

Perform 3 to 5 sets of 2 to 4 reps at 80–90% intensity. Focus on technique, bracing, and bar speed.

Bench Press Variation

Use close-grip or incline bench for 3 to 4 sets of 6 to 8 reps to build triceps and chest strength.

Squat Variation

Perform tempo squats or box squats for 3 sets of 5 to 8 reps to reinforce squat mechanics.

Hip Thrusts or Glute Bridges

Perform 3 to 4 sets of 8 to 12 reps to improve hip extension strength.

Upper Back and Core

Finish with face pulls and weighted planks to enhance posture and stability.

Weekly Training Split Example

A standard weekly schedule for a full body powerlifting plan might look like:

• Monday: Day 1 (Squat Focus)
• Wednesday: Day 2 (Bench Focus)
• Friday: Day 3 (Deadlift Focus)

This schedule allows rest days between heavy sessions while maintaining training frequency.

How to Progress in a Full Body Powerlifting Plan

Progression should be structured and deliberate. Beginners can add weight every week, while intermediate lifters may need slower progression.

A common progression method is adding 2.5 to 5 pounds to the main lifts each week. Another method is using double progression, where you increase reps within a range before adding weight.

Tracking training volume, intensity, and performance is essential. Logging workouts helps identify plateaus and adjust programming.

Accessory Exercises for Powerlifting

Accessory exercises support the main lifts by strengthening weak muscles and improving stability. Key accessory categories include:

Upper back exercises such as rows, pull-ups, and face pulls to improve bench and deadlift stability.
Quad exercises such as front squats and leg presses to improve squat strength.
Hamstring exercises such as Romanian deadlifts and leg curls to improve deadlift performance.
Triceps exercises such as dips and extensions to improve bench lockout.
Core exercises such as planks and ab rollouts to improve bracing strength.

Powerlifting Rep Ranges and Intensity

Powerlifting training typically uses lower rep ranges with heavier weights. Main lifts are often performed in the 1 to 5 rep range, while accessory lifts are performed in the 6 to 15 rep range.

Intensity is measured as a percentage of one-rep max or using RPE (Rate of Perceived Exertion). Most strength training occurs at 70–90% of one-rep max, with occasional heavier singles for peaking.

Warm-Up and Mobility for Powerlifting

A proper warm-up improves performance and reduces injury risk. Start with 5 to 10 minutes of light cardio, followed by dynamic stretches for hips, shoulders, and ankles.

Perform ramp-up sets before heavy lifts, gradually increasing weight until you reach your working sets. Mobility exercises such as hip openers, shoulder dislocates, and ankle dorsiflexion drills can improve lifting mechanics.

Nutrition for Powerlifting Strength

Strength gains require adequate calories and protein. Aim for a calorie surplus if your goal is strength and muscle gain. Protein intake should be around 0.7 to 1 gram per pound of body weight.

Carbohydrates are crucial for fueling heavy lifting sessions, while healthy fats support hormone production. Staying hydrated and consuming electrolytes can improve performance and recovery.

Common Mistakes in Full Body Powerlifting Workout Training

One common mistake is neglecting technique. Lifting heavy with poor form increases injury risk and limits progress. Another mistake is excessive volume, which can lead to burnout and overtraining.

Skipping accessory work is another error. Accessories address weak points and prevent imbalances. Finally, ignoring recovery can stall progress. Sleep, nutrition, and rest days are as important as training.

Deload Weeks and Periodization

Deload weeks are planned periods of reduced intensity and volume to allow recovery. Typically, deloads occur every 4 to 8 weeks depending on training experience and fatigue levels.

Periodization involves cycling training intensity and volume over time. Linear periodization increases intensity gradually, while undulating periodization varies intensity weekly. Both methods are effective for powerlifting progress.

Full Body Powerlifting Program for Beginners

Beginners should focus on mastering technique and building a strength base. Use moderate weights and prioritize consistency. Start with 3 sets of 5 reps for the main lifts and increase weight gradually.

Accessory work should be simple and focused on building muscle and reinforcing movement patterns. Beginners should avoid maximal lifts until technique is solid.

Full Body Powerlifting Program for Intermediate Lifters

Intermediate lifters require more structured programming and slower progression. Use percentage-based training or RPE to regulate intensity. Incorporate variations like paused lifts and tempo work to address weak points.

Intermediate lifters should also include hypertrophy blocks to build muscle, followed by strength blocks to convert muscle into strength.

Peaking for a Powerlifting Meet

Peaking involves reducing volume and increasing intensity to maximize strength for competition. In the final weeks, lifters perform heavy singles and reduce accessory work. Tapering volume improves recovery and peak performance.

Recovery Strategies for Powerlifting

Recovery includes sleep, nutrition, and stress management. Aim for 7 to 9 hours of sleep per night. Active recovery, such as light cardio and mobility work, can improve blood flow and reduce soreness.

Foam rolling and stretching can improve mobility and reduce stiffness. Managing stress is also important, as high stress levels negatively impact strength and recovery.

Why Full Body Powerlifting Workout Training Works

Full body powerlifting training works because it balances frequency, volume, and intensity. Practicing the main lifts multiple times per week improves technique and neuromuscular efficiency. Compound movements stimulate large muscle groups and maximize hormonal response.

By distributing workload across sessions, full body training allows consistent progress without excessive fatigue. This makes it ideal for both beginners and experienced lifters.

Sample 4-Week Full Body Powerlifting Progression Plan

Week 1: Use 70–75% intensity and focus on technique.
2: Increase weight by 2.5–5 pounds on main lifts.
3: Increase volume or intensity slightly.
4: Deload by reducing volume by 40–50%.

Repeat the cycle with slightly heavier weights to continue progressing.

Build Strength with a Full Body Powerlifting Workout Plan

A full body powerlifting workout plan is one of the most effective ways to build maximal strength, muscle mass, and confidence under the bar. By focusing on the squat, bench press, and deadlift, applying progressive overload, and using accessory exercises to strengthen weak points, you can achieve consistent long-term progress.

Whether your goal is to compete in powerlifting or simply build serious strength, this program provides a structured framework for success. Stay consistent, track your progress, prioritize recovery, and push your limits—because real strength is built one rep at a time.

If you’re looking to build serious strength with your full body powerlifting workout plan, be sure to explore other strength-focused training guides on MensFitClub. Our in-depth 5 Day Powerlifting Workout Routine for Strength and Muscle Building explains how to structure weekly heavy lifting splits for maximum progress, while the 45 Minute Powerlifting Workout Plan for Strength and Muscle Growth shows how to optimize time-efficient strength sessions. You can also enhance your training with compound-focused programs like the Best Strength Training Program for Peak Fitness, which highlights proven progressive overload methods, or add functional conditioning with our 40 Minute Full Body Kettlebell Workout (Build Muscle and Burn Fat) guide. Finally, beginners can strengthen their foundation with our Beginner Powerlifting Program, designed to teach proper technique and structured progression.