PowerliftingPowerlifting Foundation
A 70-minute advanced powerlifting session for men on the classic 5x5 structure. Squats to depth, incline bench press and bent-over rows all run at five sets of five, with kneeling cable crunches to finish the trunk. Around 540 kcal of pure strength work.
Powerlifting Foundation at a glance
- Level
- Advanced
- Duration
- 70 minutes
- Exercises
- 4
- Estimated burn
- ~540 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Back, Quads
- Category
- Powerlifting
- Made for
- Men
- Price
- Free
4 exercises in Powerlifting Foundation
- 1Barbell squat to grass5 × 5
- 5 × 5
- 3Bent over barbell row5 × 5
- 4High cable kneeling crunch3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Powerlifting Foundation
5x5 works because the weight goes up every week — add 2.5 kg when all five sets are completed. Three minutes of rest, no shortcuts. When you miss the same weight twice, drop back ten percent and build up again rather than grinding.
Powerlifting Foundation — questions
How long does Powerlifting Foundation take?
About 70 minutes from the first set to the last. The session contains 4 exercises and burns roughly 540 kcal for an average trainee.
What equipment do you need for Powerlifting Foundation?
Barbell and plates. The session is built around Barbell squat to grass, Barbell incline bench press, Bent over barbell row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Powerlifting Foundation suitable for beginners?
Powerlifting Foundation is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Powerlifting Foundation work?
Chest, Back, Quads. 4 exercises, starting with Barbell squat to grass, Barbell incline bench press, Bent over barbell row.
Is Powerlifting Foundation free?
Yes. Powerlifting Foundation 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 Foundation into the GymiaFit app — free, no account tricks, no paywall.
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