Weightlifting/Powerlifting/Bodybuilding Trifecta


This was a workout that I did that incorporated Olympic Weightlifting, Powerlifting and Bodybuilding exercises.

Warm-up on the rower for 250-500 meters to warm up hips, legs, shoulders and core.

I did not get video of every exercise, but here is what I did:

Warmed up with squat cleans with PVC pipe, then added weight. It has been 2 years since I have done any oly lifts so I used the aluminum bar for all of my cleans.

Bergener warm-up

High hang x3

Mid Thigh x3

Take Off x 3

Mid Shin x3

Landing all in the squat position

Then:

Squat Clean from floor 35lbs x 3, 55x3, 75x3, 95x3x2

Sumo Deadlifts: 95x3, 135x3, 165x2, 195x2, 225x1

Tri-Set (3 exercises performed together)

Single Leg Leg Press x 15 Each Leg

Then Immediately both Legs x 20 } 4 Sets

Then Immediately calf raises x 15

Super-Set (2 exercises performed together)

Reverse Lunges on Smith Machine x 10 Each Leg (Use Box or Step)

Super Set with Standing Calf Raises

Finished with Walking Lateral Side Steps

I used a band and kept my hips low and concentrated on glutes x 4 Passes

(Down & Back is considered 1 Pass)

#weightlifting #powerlifting #legs #glutes #bodybuilding

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