The Complete Back and Biceps Workout for Powerlifters

Powerlifters love to bench, but you can’t press big without a strong back. As Bill Kazmaier once said, “A strong back equals a strong man.” That’s not just motivational fluff.

That’s a reality for anyone who wants to build strength that actually carries over to big lifts like the squat, bench, and deadlift.

I'll break this back and bicep workout into six sections. Each will include how much to lift, why it benefits the lifter, and anything else worth considering. I'm going to pay close attention to how they can also help your other lifts.

Don’t think of this as “accessory work.” Think of it as structural insurance. Your prime movers are only as strong as the support system holding them in place. Treat your back and arms like the foundation they are.

This routine is better than most others because it actually respects the demands of real strength training. Too many programs are built around fluff: machines, endless isolation work, or random volume that doesn’t translate to performance.

This workout starts with heavy compound movements like deadlifts and bent rows, which challenge your entire posterior chain and force your back to get stronger in a meaningful way. Then we layer in movement-based training like farmer walks, which build grip, bracing, and total-body coordination.

That’s the kind of strength that carries over to the platform.

Need more? Check out the powerlifting app for more specific programs.

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We ranked the best gym bags for powerlifters, and we have one top choice for 2025. The KNKG Core Duffel. It’s durable and wide enough for a lifting belt and shoes (squat shoes and deadlift shoes)..

Short version: It’s big enough and tough enough for powerlifters. There’s also an external lifting belt attachment and an internal laptop sleeve.

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