Powerlifting
A 40-minute powerlifting-focused session covering the three competition lifts plus the accessories that support them: squats, bench press, deadlifts, overhead presses, bent-over rows and hip thrusts. Six barbell movements, all major muscle groups, one session.
Powerlifting at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Powerlifting
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 6Barbell Hip Thrust4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Powerlifting
Keep the reps at 12 while you build a base, then drop into fives once the technique is solid. Rest two minutes on the competition lifts. Consistency across weeks matters far more than what you can do on any single day.
Powerlifting — questions
How long does Powerlifting 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 Powerlifting?
Barbell and plates. The session is built around Barbell Full Squat, Barbell Bench Press, Barbell Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Powerlifting suitable for beginners?
Powerlifting 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 Powerlifting work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Barbell Full Squat, Barbell Bench Press, Barbell Deadlift.
Is Powerlifting free?
Yes. Powerlifting 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 Powerlifting into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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