Full BodyPowerlift Primer
A 40-minute introduction to powerlifting-style training. Box squats and bench press run at five sets of five so technique gets grooved under real load, Romanian deadlifts build the hinge safely, and military press, Pendlay rows and planks fill in the supporting strength.
Powerlift Primer at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Chest, Back, Shoulders, Core
- Category
- Full Body
- Made for
- Everyone
- Price
- Free
6 exercises in Powerlift Primer
- 1Barbell Box Squat5 × 5
- 5 × 5
- 4 × 8
- 4Barbell Seated Military Press3 × 10
- 3 × 10
- 6Plank On Elbows3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Powerlift Primer
5x5 works because the weight goes up: add 2.5 kg whenever all five sets are clean. Three minutes of rest on the squat and bench. Film your third set and watch the bar path — at this stage a camera is worth more than another accessory exercise.
Powerlift Primer — questions
How long does Powerlift Primer take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Powerlift Primer?
Barbell and plates. The session is built around Barbell Box Squat, Barbell Bench Press, Barbell Romanian Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Powerlift Primer suitable for beginners?
Powerlift Primer is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Powerlift Primer work?
Quads, Chest, Back, Shoulders, Core. 6 exercises, starting with Barbell Box Squat, Barbell Bench Press, Barbell Romanian Deadlift.
Is Powerlift Primer free?
Yes. Powerlift Primer is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Powerlift Primer into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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