Here's a Good Beginners Routine

[mark]

Heavy Bench Day
Bench Press
week 1: 5 sets of 5 pyramiding up in weight each with the last set being a grinder
week 2: 3 sets of 3 pyramiding up in weight each set with last set being a grinder
week 3: 5 singles with 90% of your current 1rm... add 5-10lbs each time you come back to this week

2, 3, or 4 Board Press or Rack Lockouts- For Rack Lockouts, ROM should be about 3-5 inchs
work up to a 3rm or 5rm

Pull Ups
your BW for 3-5 sets


Heavy Squat and Deadlift Day
Squat or Below Parallel Box Squats
Same weekly progression as bench

Deadlift
80-90% for 5-8 singles

Weighted Sit Ups
Use a 10 or 25lbs plate behind your head for 4 sets of ever how many reps



Light Bench day
DB Bench Press with Palms Facing
2-3 sets of 12-15 reps

Rear Delt Work
2 working sets of 8-12reps

DB Tri Ext
2 working sets of 8-12reps

Pull Downs
3 working sets of 8-12 reps


SQ/DL Assistance Work Day
RDLs
3 EASY-MEDIUM sets of 8-12

1 Arm DB Rows
3 sets of 15-20 without straps

Shrugs
3 sets of 12-15reps

Weighted Oblique Work
3 sets of 15-20reps



Weekly schedule should probably look like this:
-Heavy Sq/Dl
-Day Off
-Heavy Bench
-Day Off
-Sq/Dl Assistance work
-Easy Bench
-Day Off

[AU_Lifter]

This looks like a great routine, do you seem to get better results with a four day split than a three day MWF?

[mark]

With this split, yes. The extra work will help form your foundation for later on.

[The Wanderer]

Why no close grip presses or squats (On the assistance day).

[mark]

The DB presses with palms facing is pretty much a close grip bench... EXCEPT that it places more stress on the Tris therefore its a better choice... Also, it helps strengthen the muscles of the competition bench press better as it mimics an elbow tucked bench press more so than a close grip. On top of all that, its a DB and therefore is a different groove, and different feel than a straight bar.

As to why no squats on assistance day... No need to apply direct loading to your spinal column twice a week as a beginner. Plus the assistance day is designed to bring up weak points, and most beginners in the sport of powerlifting, have weak hip extension strength. Therefore, doing an exercise such as RDLs with moderate weight will do more to bring the hip extendors than more squats or pulls off the floor.

Yes, its a simple plan. Yes, there's nothing fancy in it. Yes, it works.

[The Wanderer]

Alright, sounds perfect.

[boar]

Thats a good powerlifting workout. Good variation of westside barbell program.