Free personalized workout plan

Women's Powerlifting Workouts

Refine Results

Basic Filters
Advanced

Search by Workout Name




Gender

Goal

Types

info-icon

Day Split:



Average Days Per Week

Average Workout Time (Minutes)




Women's Powerlifting Workouts

Women's powerlifting program is for a sport where competitors try to lift the heaviest weight possible in three different lifts: the squat, bench press, and deadlift. Women powerlifting workouts is the best when it comes in building your strength, better athleticism, stronger bone density, confidence boost, and many more. In recent years, powerlifting gyms have sprung up like weeds to promote powerlifting workouts, as more and more women learn the incredible health benefits that come with intense, heavy lifting.

Women's Powerlifting Workouts

Women's powerlifting program is for a sport where competitors try to lift the heaviest weight possible in three different lifts: the squat, bench press, and deadlift. Women powerlifting workouts is the best when it comes in building your strength, better athleticism, stronger bone density, confidence boost, and many more. In recent years, powerlifting gyms have sprung up like weeds to promote powerlifting workouts, as more and more women learn the incredible health benefits that come with intense, heavy lifting.





Candito Linear Novice Program (Strength Power)
Jonnie Candito
GoalsGain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Machine, Pull up bar, Dumbbell, Cable
2 Suns 5/3/1 Linear Progression (5 day)
Jim Wendler and n_suns.
GoalsGain Strength, Powerlifting, Build Muscle
ExperienceIntermediate (2-3 years)
Time47 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Machine, Cable, Bodyweight, Dumbbell
TSA 9 Week Beginner Program
The Strength Athlete
GoalsBuild Muscle, Gain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Weight Plate, Bench, Cable, EZ Bar, Machine
3 Day, 7 Week Raw Powerlifting Program
Michael Zawilinski
GoalsPowerlifting, Gain Strength
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Other, Dumbbell, Pull up bar, Ab Wheel, Cable, Bodyweight, Landmine
The Texas Method of Powerlifting
Suman Roy
GoalsGain Strength, Powerlifting
ExperienceIntermediate (2-3 years)
Time57 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBarbell, Pull up bar, Other
Strength Power and Fortitude 4 Week Powerbuilding Program
Brogan Pratt
GoalsPowerlifting, Powerbuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time61 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Cable, EZ Bar, Machine, Box, Bench, Other
Benching the Monolith Program
Jim Wendler
GoalsGain Strength, Powerlifting, Build Muscle
ExperienceIntermediate (2-3 years)
Time79 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Pull up bar, Cable, Dumbbell, Other
2 Suns 5/3/1 Linear Progression (4 Day LP)
nSuns
GoalsGain Strength, Build Muscle, Powerlifting
ExperienceIntermediate (2-3 years)
Time63 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Machine, Cable, Pull up bar, Bodyweight, Dumbbell
Pyramid sets
Nemanja Matovic
GoalsBuild Muscle, Gain Strength, Powerbuilding, Powerlifting
ExperienceIntermediate (2-3 years)
Time47 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Other, Cable, Dumbbell, Pull up bar
6 Week Beginner Powerlifting Volume Program- Squats & Science
Squats & Science
GoalsGain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time44 min
Workout TypeSplit Workout
Days Per Week6
EquipmentBarbell, Pull up bar, EZ Bar, Bodyweight, Dumbbell, Cable, Machine
2 Suns 5/3/1 Linear Progression (6 Day-Squat)
nSuns
GoalsBuild Muscle, Gain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time55 min
Workout TypeSplit Workout
Days Per Week6
EquipmentBarbell, Machine, Cable, Pull up bar, Dumbbell, Bodyweight
Candito Linear Novice Program (Strength Hyperthrophy)
Jonnie Candito
GoalsBuild Muscle, Gain Strength, Powerlifting, Bodybuilding, Tone Body
ExperienceBeginner (1-2 years)
Time65 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Machine, Pull up bar, Cable, Bodyweight, Dumbbell
Dark Horse Program
Brian Alsruhe
GoalsGain Strength, Powerlifting, Athletic Performance
ExperienceAdvanced (3+ years)
Time123 min
Workout TypeSplit Workout
Days Per Week4
EquipmentMachine, Box, Bodyweight, Kettlebell, Barbell, Pull up bar, Cable, Medicine Ball, Other, Dumbbell
Advanced Slow Peaking Template
Barbell Medicine
GoalsPowerlifting, Gain Strength
ExperienceIntermediate (2-3 years)
Time28 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Machine, Cable, Dumbbell
8 Week Intermediate Strength Block
Squats & Science
GoalsGain Strength, Powerlifting
ExperienceIntermediate (2-3 years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBodyweight, Barbell, Exercise Ball, Cable, Dumbbell, Pull up bar
Candito Linear Novice Program (Strength Control)
Jonnie Candito
GoalsGain Strength, Powerlifting, Build Muscle
ExperienceBeginner (1-2 years)
Time47 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Pull up bar
3 Day Split Workout Routine (Program Collection)
Cody LeFever
GoalsGain Strength, Tone Body, Powerlifting
ExperienceIntermediate (2-3 years)
Time38 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Cable, Dumbbell, Machine
Advanced Fast Peaking Template
Barbell Medicine
GoalsPowerlifting, Gain Strength
ExperienceIntermediate (2-3 years)
Time29 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Machine, Cable, Bodyweight, Dumbbell
14 Week Advanced Strength & Peaking Program – Squats & Science
Squats & Science
GoalsGain Strength, Build Muscle, Powerlifting
ExperienceAdvanced (3+ years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Other, Bodyweight, Cable
16 Week Wave Loading Powerlifting Program
RamRodReviews
GoalsFat Loss, Powerlifting, Gain Strength
ExperienceAdvanced (3+ years)
Time49 min
Workout TypeSplit Workout
Days Per Week4
EquipmentBarbell, Dumbbell, Bodyweight, Other


Find your perfect workout

Answer a few questions and find a workout plan personalized to you.




Do you know you can become a stronger and more powerful woman with heightened confidence when you try women’s powerlifting workouts? Yea, it’s no more just for men, and that’s why we are here to help you with the best workouts that can help you enjoy the benefits of powerlifting.

You might say, “I have never tried that before,” Well, we have programs for beginners, so you don’t have to worry. Signing up with us gives you a chance to get the support you need to become part of the growing number of women who are powerlifters.


In case you don’t know- in the United States alone, the number of women who perform powerlifting workouts has doubled since 2015. And this is just a figure for those who compete in powerlifting events. Now imagine adding the uncounted number of women who train without announcing to the world.


So, we make it easier for you through our women’s powerlifting workouts which include:

  • Intermediate powerlifting program
  • The Texas method of powerlifting
  • Beginner 5 × 5 Powerlifting Program
  • Modified 5 5 with Supersets

We offer powerlifting workouts for every woman including beginners and intermediates. And you can achieve more than one goal with our women’s powerlifting workouts. 

For example, as a beginner, you can choose our beginner 5 ×5 Powerlifting Program, which can you use if your goal both gain strength and powerlifting. It will take you 3 days per week and a total of 64 minutes to complete this workout routine. And the only required equipment is Barbell. It involves some compound exercises that hit every body part. 

However, if you are in the intermediate (2-3 years) level of fitness, you can other programs like the Texas Method of Powerlifting, which also focuses on powerlifting and gaining strength. This powerlifting workout for women is meant for experienced women. It consists of working out 3 days a week and it involves steady progression.

You don’t have to set unattainable goals for yourself. So when you register with us, we would help you identify records and rankings for each weight category that is within your reach at your fitness level

Apart from that, we would help you ensure you take proper dynamic stretching pre-workout before trying the women’s powerlifting workouts. And after that, we would also show you how to perform post-workout stretching techniques.

You know powerlifting involves your muscles, so you have to be careful to avoid injury. That’s why registering with us gives you the chance to maintain proper form in all exercises.

We also give you the chance to take proper rest and eat a balanced, calorie surplus diet. 

So you can write down your goal and choose any of our powerlifting workouts for women. We would be glad to help you through the different stages of training to see your goal become a reality.

We know how to help you become better and stronger through our gym workouts for women.

Make your choice of women’s powerlifting workouts and let’s journey together!