Developed by Jim Wendler, a powerlifter with over 1000 pounds squat. Focuses on four core compound lifts: Overhead Press, Bench Press, Deadlift, Squat. Program consists of 4-week cycles with 3-4 days per week. Each workout includes 3 exercises, including core lift
Three full-body barbell workouts per week with weekly weight increases. Program written by Madcow, inspired by Bill Starr's 5x5 routines. Uses wave progression with heavy, light, and medium workouts
Powerlifting programs focus on improving squat, bench press and deadlift performance. Programs typically include sets, reps and intensity prescriptions. Training frequency ranges from 3 to 6 days per week
Squat involves lowering hips from standing position and standing up. Primary muscles used are quadriceps, gluteus maximus, adductor magnus. Movement involves hip and knee flexion during descent, extension during ascent
Stand with feet slightly wider than shoulder-width, angled outward at 10-2 o'clock. Keep back straight and heels on ground, pull in abs. Lower until hips sink beneath knees, keeping shins vertical. Push up off heels, leaning forward as needed. Inhale during descent, exhale during rise
Back squat is the original squat movement used by athletes and weightlifters. Exercise targets quads, hamstrings, glutes, core, upper back and shoulders. Back-racked barbell provides stability for maximum muscle activation