Kayodoubleu
Level 2 Valued Member
Hi all. I will finally get my powerrack next year and i want to start with powerlifting. So i asked ChatGPT to generate me a training program with Kettlebells which will help me start with powerlifting. Here are the results.
Help me to generate a powerlifting focused program. I will get a Power Rack and a Barbell next year and i want to start powerlifting. Help me generate a program with my equipment which will give me the best start next year when i finally get my equipment. The program should give me a head start in powerlifting so that i only need to learn the correct form for the new exercices. So in short i want a perfect training program with my current equipment which will give me a head strat in powerlifting next year.
Certainly! To give you a head start in powerlifting, it's important to focus on developing strength in the key muscle groups involved in the squat, bench press, and deadlift. Your current equipment (kettlebells, pull-up bar, and ab wheel) will be used to create a program that targets these muscle groups, enhancing your overall strength and conditioning.
Here's a 3-day per week training program to help you prepare for powerlifting:
Day 1 - Lower Body Focus
When you acquire your power rack and barbell, you can transition to a powerlifting-specific program focusing on the three main lifts: squat, bench press, and deadlift. A popular beginner powerlifting program is the 5x5 StrongLifts program, which focuses on these core lifts and their variations.
Remember to consult with a healthcare professional or certified personal trainer before starting any new exercise program, especially if you have any pre-existing conditions or concerns.
What do you guys think? Could this even work? It is interesting for sure.
Help me to generate a powerlifting focused program. I will get a Power Rack and a Barbell next year and i want to start powerlifting. Help me generate a program with my equipment which will give me the best start next year when i finally get my equipment. The program should give me a head start in powerlifting so that i only need to learn the correct form for the new exercices. So in short i want a perfect training program with my current equipment which will give me a head strat in powerlifting next year.
Certainly! To give you a head start in powerlifting, it's important to focus on developing strength in the key muscle groups involved in the squat, bench press, and deadlift. Your current equipment (kettlebells, pull-up bar, and ab wheel) will be used to create a program that targets these muscle groups, enhancing your overall strength and conditioning.
Here's a 3-day per week training program to help you prepare for powerlifting:
Day 1 - Lower Body Focus
- Warm-up (5 minutes): Light jogging or dynamic stretching
- Double kettlebell front squat (4 sets x 8-10 reps)
- Kettlebell Bulgarian split squat (4 sets x 8-10 reps per leg)
- Kettlebell single-leg Romanian deadlift (4 sets x 8-10 reps per leg)
- Kettlebell swing (4 sets x 20 reps)
- Bodyweight calf raises (4 sets x 15-20 reps)
- Cool down (5 minutes): Stretching, focusing on quads, hamstrings, glutes, and calves
- Warm-up (5 minutes): Light jogging or dynamic stretching
- Pull-ups or negative pull-ups (4 sets x maximum reps)
- Kettlebell single-arm press (4 sets x 8-10 reps per side)
- Kettlebell bent-over row (4 sets x 8-10 reps per side)
- Kettlebell single-arm floor press (4 sets x 8-10 reps per side)
- Push-ups (4 sets x maximum reps)
- Cool down (5 minutes): Stretching, focusing on chest, shoulders, and back muscles
- Warm-up (5 minutes): Light jogging or dynamic stretching
- Kettlebell Turkish get-up (4 sets x 5 reps per side)
- Kettlebell goblet squat (4 sets x 12 reps)
- Kettlebell single-arm clean (4 sets x 8 reps per side)
- Ab wheel rollouts (4 sets x 10-12 reps)
- Plank (3 sets x 60-90 seconds)
- Hanging leg raises or knee raises (3 sets x maximum reps)
- Cool down (5 minutes): Stretching, focusing on core, hips, and lower back muscles
When you acquire your power rack and barbell, you can transition to a powerlifting-specific program focusing on the three main lifts: squat, bench press, and deadlift. A popular beginner powerlifting program is the 5x5 StrongLifts program, which focuses on these core lifts and their variations.
Remember to consult with a healthcare professional or certified personal trainer before starting any new exercise program, especially if you have any pre-existing conditions or concerns.
What do you guys think? Could this even work? It is interesting for sure.