{"id":23685,"date":"2024-03-30T22:20:05","date_gmt":"2024-03-30T22:20:05","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=23685"},"modified":"2024-03-30T22:20:11","modified_gmt":"2024-03-30T22:20:11","slug":"6-day-powerlifting-split-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-powerlifting-split-program-with-pdf","title":{"rendered":"6 Day Powerlifting Split to Progress Your Lifts with PDF"},"content":{"rendered":"\n<p>While a four-day powerlifting program is sufficient to reach a new level, a six-day split can further develop your strength, endurance, and lean mass.<\/p>\n\n\n\n<p>In this blog, I&#8217;ve designed an easy-to-follow and effective 6 day powerlifting split program that can help you increase your strength and <a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11188\" rel=\"noreferrer noopener\"><strong>put on muscle mass<\/strong><\/a> in a safe and organized way.<\/p>\n\n\n\n<p>This program involves performing heavy lifts on three days, accessory exercises for two days, and cardio and abs for one day. Combining all these exercises improve your overall fitness along with progressing your strength.<\/p>\n\n\n\n<p><strong>6 Day Powerlifting Schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Squat and Mobility Work<\/li>\n\n\n\n<li>Day 2: Pull Workout<\/li>\n\n\n\n<li>Day 3: Bench and Mobility Work<\/li>\n\n\n\n<li>Day 4: Push Workout<\/li>\n\n\n\n<li>Day 5: Deadlift and Mobility Work<\/li>\n\n\n\n<li>Day 6: Cardio and Abs<\/li>\n\n\n\n<li>Day 7: OFF<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Day Powerlifting Split Routine for Building Strength<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-day-powerlifting-program.jpg\" alt=\"6 day powerlifting program\" class=\"wp-image-23699\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-day-powerlifting-program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-day-powerlifting-program-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-day-powerlifting-program-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Recommended Program Duration<\/strong><\/td><td>10-12 Weeks<\/td><\/tr><tr><td><strong>Sessions\/Week<\/strong><\/td><td>6 days a week<\/td><\/tr><tr><td><strong>Workout Goal<\/strong><\/td><td>Strength and Physique Development<\/td><\/tr><tr><td><strong>Targeted Gender<\/strong><\/td><td>Men<\/td><\/tr><tr><td><strong>Experience Require<\/strong><\/td><td>Intermediate to Advanced<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background has-link-color wp-elements-8bc140c19fe9c3e84c86830b66e8f305\" style=\"background-color:#0f0e0e\">Day 1 &#8211; Squat and Mobility Work<\/h3>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"HobQZrqF\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2024-03-30T20:41:39.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Murshid Akram Back Squat.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Murshid Akram Doing Back Squat\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/HobQZrqF-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/HobQZrqF.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Warm-up for Squats<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-minute\u00a0Lower Body Foam Rolling<\/li>\n\n\n\n<li>5-minute Stationary Bike\/Incline Treadmill (Low intensity)<\/li>\n\n\n\n<li>2-minute Front and Lateral Leg Swings<\/li>\n\n\n\n<li>Perform leg press 3 sets of 15-20 reps (lightweight)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Squat Working Sets<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>2 x 8<\/td><td>50%<\/td><td>2-minute<\/td><\/tr><tr><td>2<\/td><td>2 x 6<\/td><td>75%<\/td><td>3-minute<\/td><\/tr><tr><td>3<\/td><td>2 x 4<\/td><td>85%<\/td><td>4-minute<\/td><\/tr><tr><td>4<\/td><td>2 X 3<\/td><td>90%<\/td><td>5-minute<\/td><\/tr><tr><td>5<\/td><td>1 x 1<\/td><td>100%<\/td><td>5-minute<\/td><\/tr><tr><td>6<\/td><td>1 x 5<\/td><td>60%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Mobility Exercises<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Downward Dog: 5-10 seconds hold x 5<\/li>\n\n\n\n<li>World\u2019s Greatest Stretch: 5 reps on each side<\/li>\n\n\n\n<li>90\/90 Stretch: 5 reps on each side (5 seconds\/side)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background has-link-color wp-elements-71f86fbdf6b39de4375e7755a405a258\" style=\"background-color:#0f0e0e\">Day 2 &#8211; Pull Workout<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Day-Powerlifting-Split.jpg\" alt=\"Powerlifting Training\" class=\"wp-image-23696\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Day-Powerlifting-Split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Day-Powerlifting-Split-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Day-Powerlifting-Split-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Sets x Reps<\/th><th>Muscles Worked<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Row<\/td><td>3 x 10<\/td><td>Back and Abs<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/SSIFOhaRKY4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/SSIFOhaRKY4\" rel=\"noreferrer noopener\"><strong>Paused Deadlifts<\/strong><\/a><\/td><td>3 x 8<\/td><td>Integrated Full Body<\/td><\/tr><tr><td>Weighted Pull-ups<\/td><td>3 x 6<\/td><td>Back and Biceps<\/td><\/tr><tr><td>Barbell Hang Clean<\/td><td>3 x 10<\/td><td>Integrated Full Body<\/td><\/tr><tr><td>Shoulder Shrugs<\/td><td>3 x 10<\/td><td>Traps and Shoulder<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3 x 8<\/td><td>Hamstrings and Lower Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background has-link-color wp-elements-9fca0d18900dd432de31a0dbec60ccd5\" style=\"background-color:#0f0e0e\">Day 3 &#8211; Bench<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press.jpg\" alt=\"powerlifting bench press\" class=\"wp-image-7131\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/02\/powerlifting-bench-press-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Warm-up for Bench<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5-minute Stationary Bike\/Rower (Low Intensity)<\/li>\n\n\n\n<li>3-5 minutes&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=JxyxY-jVNm8\" target=\"_blank\" rel=\"noreferrer noopener\">Upper Body Foam Rolling<\/a><\/li>\n\n\n\n<li>Resistance Band Pull-apart (2 sets x 10-12 reps)<\/li>\n\n\n\n<li>1-minute <a href=\"https:\/\/thefitnessphantom.com\/calisthenics-lower-back-workout#9_Cat-Cow_Pose\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-lower-back-workout#9_Cat-Cow_Pose\" rel=\"noreferrer noopener\">Cat Cow Stretches<\/a><\/li>\n\n\n\n<li>Pin Press (2 sets x 15-20 reps with lightweight)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Bench Working Sets<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8<\/td><td>50%<\/td><td>2-minute<\/td><\/tr><tr><td>2<\/td><td>2 x 6<\/td><td>60%<\/td><td>3-minute<\/td><\/tr><tr><td>3<\/td><td>2 x 4<\/td><td>75%<\/td><td>4-minute<\/td><\/tr><tr><td>4<\/td><td>2 X 3<\/td><td>85%<\/td><td>4-minute<\/td><\/tr><tr><td>5<\/td><td>2 x 1<\/td><td>100%<\/td><td>5-minute<\/td><\/tr><tr><td>6<\/td><td>1 x 5<\/td><td>60%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Mobility Exercises<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cobra Pose: 5 reps of 10 seconds<\/li>\n\n\n\n<li>Standing Chest Stretch: 5 reps of 10 seconds<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background has-link-color wp-elements-2e1eb2db3a6cb452d1c3c5463f8cb762\" style=\"background-color:#0f0e0e\">Day 4 &#8211; Push Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Sets x Reps<\/th><th>Muscles Worked<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>3 x 10<\/td><td>Shoulder<\/td><\/tr><tr><td>Paused Squats<\/td><td>3 x 8<\/td><td>Lower Body<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>3 x 6<\/td><td>Triceps and Chest<\/td><\/tr><tr><td>Weighted Lunges<\/td><td>3 x 10<\/td><td>Lower Body<\/td><\/tr><tr><td>Paused Bench Press<\/td><td>3 x 10<\/td><td>Chest and Shoulder<\/td><\/tr><tr><td>Hip Thrusts<\/td><td>3 x 8<\/td><td>Glute and Hamstring<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background has-link-color wp-elements-0eca89a86b6ac056f1b2e71d6b747d9f\" style=\"background-color:#0f0e0e\">Day 5 &#8211; Deadlift<\/h3>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"SgLvMLR0\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-11-15T19:54:44.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"My Deadlift.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Murshid Akram, author, and creator of Thefitnessphantom.com is performing the deadlift exercise.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/SgLvMLR0-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/SgLvMLR0.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Warm-up for Deadlift<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3-5 minute Rowing or Biking<\/li>\n\n\n\n<li>3-5 minute Full-Body Mobility Drills with Foam Rolling<\/li>\n\n\n\n<li>1-2 minute Downward Dog to Inchworm<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Deadlift Working Sets<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Sets x Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1 x 8<\/td><td>50%<\/td><td>2-minute<\/td><\/tr><tr><td>2<\/td><td>2 x 6<\/td><td>60%<\/td><td>3-minute<\/td><\/tr><tr><td>3<\/td><td>2 x 4<\/td><td>75%<\/td><td>4-minute<\/td><\/tr><tr><td>4<\/td><td>2 X 3<\/td><td>85%<\/td><td>4-minute<\/td><\/tr><tr><td>5<\/td><td>2 x 2<\/td><td>95%<\/td><td>5-minute<\/td><\/tr><tr><td>6<\/td><td>1 x 1<\/td><td>100%<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>Mobility Exercises<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>World\u2019s Greatest Stretch<\/li>\n\n\n\n<li>Knee Hug to Inverted Hamstring Stretch<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background has-link-color wp-elements-b6134ca6195c60ba66aa6a315846adc8\" style=\"background-color:#0f0e0e\">Day 6 &#8211; Cardio and Abs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>40-Minute Cardio Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-minute Treadmill<\/li>\n\n\n\n<li>5-minute Bicycling<\/li>\n\n\n\n<li>5-minute Battle Rope Waves<\/li>\n\n\n\n<li>5-minute Jumping Rope<\/li>\n\n\n\n<li>5-minute <a href=\"https:\/\/thefitnessphantom.com\/examples-of-anaerobic-exercise#5_Ballistic_Workout_Training\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/examples-of-anaerobic-exercise#5_Ballistic_Workout_Training\" rel=\"noreferrer noopener\"><strong>Wall Ball Shots<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#ebf708\"><strong>30-Minute Abs Workout<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hanging Knee Raises (3 sets x 20 reps)<\/li>\n\n\n\n<li>Decline Bench Crunches (3 sets x 10 reps)<\/li>\n\n\n\n<li>High-to-Low Chop (3 sets x 10 reps per side)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#1_Kneeling_Cable_Crunches\" rel=\"noreferrer noopener\"><strong>Kneeling Cable Crunches<\/strong><\/a> (3 sets x 20 reps per side)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/weighted-planks\" target=\"_blank\" data-type=\"post\" data-id=\"5225\" rel=\"noreferrer noopener\"><strong>Weighted Front Plank<\/strong><\/a> (3 sets x 1-minute)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips and Techniques to Progress Your Strength<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Strengthen Weak Muscles<\/h3>\n\n\n\n<p>Besides the exercises mentioned in this program, I recommend training your weaker muscle groups to improve your vulnerable areas.<\/p>\n\n\n\n<p>For example, if your delts and tris are not strong enough, you won&#8217;t be able to bench press heavily.<\/p>\n\n\n\n<p>That&#8217;s why it&#8217;s important to address and improve your weak areas for lifting big.<\/p>\n\n\n\n<p>You can check out these <strong><a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" rel=\"noreferrer noopener\">isolation exercises that help strengthen specific muscle groups<\/a><\/strong> and improve strength imbalance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Progressive Overload<\/h3>\n\n\n\n<p>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).<\/p>\n\n\n\n<p>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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1: 200<\/li>\n\n\n\n<li>Week 2: 202<\/li>\n\n\n\n<li>Week 3: 205<\/li>\n\n\n\n<li>Week 4: 207<\/li>\n\n\n\n<li>Week 5: 210<\/li>\n\n\n\n<li>Week 6: 212<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Nutrition and Recovery<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stay Consistent<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Scaling your strength level primarily depends on how consistently train, allow your muscles to recover, and feed your body optimum nutrition.<\/p>\n\n\n\n<p>If you stay consistent and focus on everything properly, I believe you&#8217;ll surely see improvement over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 6 Day Powerlifting Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-d211965a-685b-4d63-911e-4362986021c5\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Day-Powerlifting-Training-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Day-Powerlifting-Training-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/6-Day-Powerlifting-Training-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-d211965a-685b-4d63-911e-4362986021c5\" download>Download<\/a><\/div>\n\n\n\n<p><br>I recommend making some adjustments to this program to suit your fitness level and goal.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>While a four-day powerlifting program is sufficient to reach a new level, a six-day split can further develop your strength, endurance, and lean mass. In this blog, I&#8217;ve designed an easy-to-follow and effective 6 day powerlifting split program that can help you increase your strength and put on muscle mass in a safe and organized &#8230; <a title=\"6 Day Powerlifting Split to Progress Your Lifts with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-day-powerlifting-split-program-with-pdf\" aria-label=\"Read more about 6 Day Powerlifting Split to Progress Your Lifts with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":23697,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[391,256],"tags":[386,503],"class_list":["post-23685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","category-free-workout-plans","tag-powerlifting","tag-strength-training"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=23685"}],"version-history":[{"count":13,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23685\/revisions"}],"predecessor-version":[{"id":23702,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23685\/revisions\/23702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/23697"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=23685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=23685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=23685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}