{"id":9896,"date":"2022-07-19T01:59:18","date_gmt":"2022-07-18T20:29:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9896"},"modified":"2022-07-19T01:59:24","modified_gmt":"2022-07-18T20:29:24","slug":"5-day-powerlifting-split-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-powerlifting-split-program-with-pdf","title":{"rendered":"The Best 5 Day Powerlifting Split Program (Free PDF)"},"content":{"rendered":"\n<p>Whether you&#8217;re a powerlifter or bodybuilder, if you want to push your limit and break your one-rep max, this 5 day powerlifting split can help you achieve that.<\/p>\n\n\n\n<p>This program includes various exercises, including the big three lifts: the deadlift, squat, and bench press. They hit multiple muscles throughout the body and help you take your fitness to the next level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who can do this 5 day powerlifting program?<\/strong><\/h2>\n\n\n\n<p>This program isn&#8217;t limited to powerlifters only. Anyone who wants to lift big and break their personal record (PR) can use follow this routine. <\/p>\n\n\n\n<p>It can be challenging for you if you are a female or a beginner, but you can also give it a try.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary of the Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Program Duration<\/strong><\/td><td>6-8 Weeks<\/td><\/tr><tr><td><strong>Frequency<\/strong><\/td><td>5 days a week<\/td><\/tr><tr><td><strong>Goal<\/strong><\/td><td>Increase One-rep Max (1RM)<\/td><\/tr><tr><td><strong>Targeted Gender<\/strong><\/td><td>Men<\/td><\/tr><tr><td><strong>Level<\/strong><\/td><td>Beginner to Intermediate<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Major Lift frequency: <\/strong>Powerlifting consists of three major lifts, the squat, bench press, and deadlift, and you can do these exercises once every week.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_9896\"><a href=\"javascript:void(0)\"  title=\" Str\u00f6mb\u00e4ck, Edit et al. \u201cPrevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study.\u201d\u00a0Orthopaedic journal of sports medicine\u00a0vol. 6,5 2325967118771016. 14 May. 2018, doi:10.1177\/2325967118771016\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_9896-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_9896-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Str\u00f6mb\u00e4ck, Edit et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954586\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study<\/a>.\u201d\u00a0<em>Orthopaedic journal of sports medicine<\/em>\u00a0vol. 6,5 2325967118771016. 14 May. 2018, doi:10.1177\/2325967118771016<\/span><\/li><li><strong>Supportive equipment required:<\/strong> Lifting belt, knee sleeves, wrist wraps, and knee wraps. These types of equipment enhance performance and reduce the chances of injuries.<\/li><li><strong>Warm-up:\u00a0<\/strong>It\u2019s good to warm up for at least five to ten minutes before lifting heavy weights to increase your performance, activate muscles, and minimize the risk of injuries. To get a good warm-up, you can check out this <a href=\"https:\/\/powerliftingtechnique.com\/how-to-warm-up-for-powerlifting\/\" target=\"_blank\" rel=\"noreferrer noopener\">step-by-step warm guide<\/a> published by Avi Silverberg on his site Powerliftingtechqinue.com.<\/li><\/ul>\n\n\n\n<p><strong>Exercises you&#8217;ll do in this 5 day split for powerlifting<\/strong>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>The Big Lifts<\/th><th>Accessories Exercises<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises#1_Barbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Press<\/a><\/td><td>Pin Press, Spoto Press, Overhead Press, DB Press, Close Grip Bench Press<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises#2_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Squat<\/a><\/td><td>Glute-Ham Raise, Lunges, Step-up, Paused Squat, Farmer&#8217;s Walk<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/list-of-powerlifting-exercises#3_Barbell_Conventional_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Deadlift<\/a><\/td><td>Good Morning, Hyperextension, Deficit Deadlift, RDL, Hip Thrust<\/td><\/tr><\/tbody><\/table><figcaption>Exercises for 5 Day Powerlifting Split<\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Related: <a href=\"https:\/\/thefitnessphantom.com\/12-week-powerlifting-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Powerlifting Program for Beginners with PDF<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Powerlifting Split Schedule<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split.jpg\" alt=\"powerlifting 5 day split\" class=\"wp-image-9911\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/powerlifting-5-day-split-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\"><li>Monday -Accessory Lifts for Squats and Deadlift<\/li><li>Tuesday &#8211; Supportive lifts for Bench Press<\/li><li>Wednesday &#8211; Squats<\/li><li>Thursday &#8211; OFF<\/li><li>Friday &#8211; Bench<\/li><li>Saturday &#8211; Deadlift<\/li><li>Sunday &#8211; OFF<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 1 &#8211; Accessory Lifts for Squats and Deadlift<\/h3>\n\n\n\n<p><strong>Exercise 1: <a href=\"https:\/\/www.youtube.com\/watch?v=cwaCdA9qFNI\" target=\"_blank\" rel=\"noreferrer noopener\">Glute-Ham Raise <\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 20 reps, 2 minutes rest<\/li><li>Set 2: 15 reps, 2 minutes rest<\/li><li>Set 3: 10 reps while holding a weight plate, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 2: <a href=\"https:\/\/www.youtube.com\/watch?v=nknf16JJTZo\" target=\"_blank\" rel=\"noreferrer noopener\">Paused Squat<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 12 reps at 50% of your 1RM, 2 minutes rest<\/li><li>Set 2: 10 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 70% of your 1RM, 4 minutes rest<\/li><li>Set 4: 6 reps at 80% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 3: <a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-lower-back#1_Barbell_Good_Morning\" target=\"_blank\" rel=\"noreferrer noopener\">Good Morning<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 12 reps, 2 minutes rest<\/li><li>Set 2: 10 reps, 2 minutes rest<\/li><li>Set 3: 10 reps, 2 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 4: <a href=\"https:\/\/youtu.be\/CpWsUsqBtN8?t=8\" target=\"_blank\" rel=\"noreferrer noopener\">Deficit Deadlift<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 8 reps at 50% of your 1RM, 2 minutes rest<\/li><li>Set 2: 6 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 3: 5 reps at 70% of your 1RM, 4 minutes rest<\/li><li>Set 4: 3 reps at 80% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 5: <a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#10_Barbell_Pin_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Pin Squat<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 10 reps at 50% of your 1RM, 2 minutes rest<\/li><li>Set 2: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 3: 6 reps at 70% of your 1RM<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 2 &#8211; Supportive lifts for Bench Press<\/h3>\n\n\n\n<p><strong>Exercise 1:\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=MLI3JS-RYao\" target=\"_blank\" rel=\"noreferrer noopener\">Pin Press<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 20 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 16 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 12 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 4: 6 reps at 70% of your 1RM, 4 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 2:\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=2mn_NyAchgM\" target=\"_blank\" rel=\"noreferrer noopener\">Spoto Press<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 16 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 12 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 3:\u00a0<a href=\"https:\/\/thefitnessphantom.com\/barbell-shoulder-exercises#1_Front_Barbell_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Press<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 16 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 12 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 4:<\/strong>\u00a0<strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#1_Close_Grip_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 16 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 12 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 5:\u00a0<a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups#3_Regular_weighted_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Push-ups<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sets 1: 12 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 10 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 3 &#8211; Squats<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Major Lift &#8211; Squats<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 2: 6 reps at 70% of your 1RM, 3 minutes rest<\/li><li>Set 3: 4 reps at 85% of your 1RM, 4 minutes rest<\/li><li>Set 4: 2 reps at 90 % of your 1RM, 3-5 minutes of rest<\/li><li>Set 5: 1RM, 3-5 minutes of rest<\/li><li>Set 6: 1RM, 3-5 minutes of rest<\/li><\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Accessory Lifts<\/strong><\/h4>\n\n\n\n<p><strong>Exercise 1: <a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#6_Barbell_Split_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Split Squat<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Shoot for 3 sets of 8-12 reps at 50-60% of your one rep max.<\/li><\/ul>\n\n\n\n<p><strong>Exercise 2: <a href=\"https:\/\/www.youtube.com\/watch?v=vi4X2iSOyiA\" target=\"_blank\" rel=\"noreferrer noopener\">Farmer&#8217;s Walk<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Holding farmer&#8217;s walk handles and some bumper plates, walk as far as you can at your own pace and then return to the start. You can also use weight plates instead of dumbbells. Perform three rounds.<\/li><\/ul>\n\n\n\n<p><strong>Exercise 3: <a href=\"https:\/\/www.youtube.com\/watch?v=cwaCdA9qFNI\" target=\"_blank\" rel=\"noreferrer noopener\">Glute-Ham Raise<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform 3 sets of 15 to 20 reps with 2-3 minutes of rest in between.<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 4 &#8211; Bench Press<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Major Lift &#8211; Bench Press<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 2: 6 reps at 80% of your 1RM, 3 minutes rest<\/li><li>Set 3: 4 reps at 85% of your 1RM, 4 minutes rest<\/li><li>Set 4: 2 reps at 90 % of your 1RM, 3-5 minutes of rest<\/li><li>Set 5: 1RM, 3-5 minutes of rest<\/li><li>Set 6: 1RM, 3-5 minutes of rest<\/li><\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Supportive Exercises<\/strong><\/h4>\n\n\n\n<p><strong>Exercise 1: Incline Bench Press<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform three sets of 10 to 12 reps with  2-3 minutes of rest in between.<\/li><\/ul>\n\n\n\n<p><strong>Exercise 2: Dumbbell Bench Press<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 12 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 10 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 3: Overhead Press<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 12 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 10 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 5 &#8211; Deadlift<\/h3>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong><strong>Primary Lift &#8211; Deadlift<\/strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><li>Set 2: 6 reps at 80% of your 1RM, 3 minutes rest<\/li><li>Set 3: 4 reps at 85% of your 1RM, 4 minutes rest<\/li><li>Set 4: 2 reps at 90 % of your 1RM, 3-5 minutes of rest<\/li><li>Set 5: 1RM, 3-5 minutes of rest<\/li><li>Set 6: 1RM, 3-5 minutes of rest<\/li><\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Supportive Lifts<\/strong><\/h4>\n\n\n\n<p><strong>Exercise 1: <a href=\"https:\/\/barbend.com\/glute-ham-raises-vs-hyperextension\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hyperextension<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Do three sets of 15 to 20 reps with 2-3 minutes of rest in between.<\/li><\/ul>\n\n\n\n<p><strong>Exercise 2:<\/strong> <strong><a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#1_Barbell_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 8 reps at 50% of your 1RM, 2 minutes rest<\/li><li>Set 2: 6 reps at 60% of your 1RM, 2 minutes rest<\/li><li>Set 3: 6 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<p><strong>Exercise 3: <a href=\"https:\/\/thefitnessphantom.com\/barbell-hamstring-exercises#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Set 1: 12 reps at 40% of your 1RM, 2 minutes rest<\/li><li>Set 2: 10 reps at 50% of your 1RM, 3 minutes rest<\/li><li>Set 3: 8 reps at 60% of your 1RM, 3 minutes rest<\/li><\/ul>\n\n\n\n<h2 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\"><strong>Powerlifting 5 Day Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-3debb828-f475-414a-9d01-b540cadd2966\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/5-day-a-week-powerlifting-program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5 day a week powerlifting program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/07\/5-day-a-week-powerlifting-program.pdf\" class=\"wp-block-file__button\" aria-describedby=\"wp-block-file--media-3debb828-f475-414a-9d01-b540cadd2966\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1658074534247\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is it OK to lift 5 days a week?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can lift five times a week as long as you allow your trained muscles to get fully recover. For example, this program includes upper body training on day 1 and lower body on day 2. This way, your muscles get proper rest.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1658074511696\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How long does it take to Increase 1RM?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Increasing your one rep max particularly depends on how frequently you train and how progressively you increase the load. <br \/>You can constantly increase your 1RM by repeating the same movements again and again. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1658075215560\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can a powerlifter do cardio? <\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, powerlifters can do <a href=\"https:\/\/powerliftingtechnique.com\/powerlifting-cardio\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">cardio<\/a>. Cardio is a crucial part of any training program, including powerlifting, because it helps improve endurance and performance, increase longevity, and keep the heart healthy. You can do cardio either on your off days or alternate the cardio and lifting between morning and evening sessions, as suggested in a study published on the National Institute of Health website.Sporer BC, Wenger HA. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14636098\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of aerobic exercise on strength performance following various periods of recovery<\/a>. J Strength Cond Res. 2003 Nov;17(4):638-44. doi: 10.1519\/1533-4287(2003)017&lt;0638:eoaeos&gt;2.0.co;2. PMID: 14636098.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Str\u00f6mb\u00e4ck, Edit et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5954586\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study<\/a>.\u201d\u00a0<em>Orthopaedic journal of sports medicine<\/em>\u00a0vol. 6,5 2325967118771016. 14 May. 2018, doi:10.1177\/2325967118771016<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Whether you&#8217;re a powerlifter or bodybuilder, if you want to push your limit and break your one-rep max, this 5 day powerlifting split can help you achieve that. This program includes various exercises, including the big three lifts: the deadlift, squat, and bench press. They hit multiple muscles throughout the body and help you take &#8230; <a title=\"The Best 5 Day Powerlifting Split Program (Free PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-powerlifting-split-program-with-pdf\" aria-label=\"Read more about The Best 5 Day Powerlifting Split Program (Free PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9910,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[391],"tags":[386],"class_list":["post-9896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","tag-powerlifting"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9896","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=9896"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9896\/revisions"}],"predecessor-version":[{"id":9914,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9896\/revisions\/9914"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9910"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}