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3 Days Powerlifting Program

This 3-day strength program consists of moderate loading over 3 weeks of training. Each week focuses on squat, bench press, deadlift, and overhead press with assistance movements. Sets and reps gradually increase over the 3 weeks with the goal of improving strength.

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390 views6 pages

3 Days Powerlifting Program

This 3-day strength program consists of moderate loading over 3 weeks of training. Each week focuses on squat, bench press, deadlift, and overhead press with assistance movements. Sets and reps gradually increase over the 3 weeks with the goal of improving strength.

Uploaded by

Random Person
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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3 Day Strength Program

Rounding 5 Enter 2.5 for kilos or 5 for pounds


Squat 190
Bench Press 125 If you know your recent competition 1RMs, enter them here.
estimate and subtract 10% from what you think you're capab
Deadlift 200 today.
Overhead Press 0

About The Program

This one is pretty straightforward. You're training three days per week, with moderate loading param
(intensity, volume and frequency). I've designed the program to give you a pretty good deal of freed
when it comes to movement selection, but for most lifters, sticking with the competition lifts will pro
yield the best results.

Squat Press
Frequencies
2x/week 3x/week
Lower Push
Belt or Hack Squat Dip
Assistance Movement
Choices GHR DB Skullcrusher
Sled Push/Drag Lateral Raises

I recommend choosing 1-2 assistance movements per block. If you don't know your 1RM, estimate: 70
weight you can do for 8-12 and 60% is a weight you can do for 12-15.
kilos or 5 for pounds

etition 1RMs, enter them here. If not,


om what you think you're capable of
today.

k, with moderate loading parameters


e you a pretty good deal of freedom
th the competition lifts will probably

Deadlift
1x/week
Pull
Chest-Supported Row
Dumbbell Row
Weighted Chin

't know your 1RM, estimate: 70% is a


u can do for 12-15.
Sets Reps Load Sets
MOVEMENT
Week 1 Week 2
1 1 175 1
Squat
2 4 150 2
D
A 1 1 115 1
Y Bench Press 2 4 100 2
1 AMRAP 90 1
1
1 AMRAP 70% 2
Push Accessories
1 8-12 60%

8 1 160 10
Deadlift
1 AMRAP 160
D
A 10 1 0 6
Y Overhead Press
1
2
1 AMRAP 70% 2
Pull Accessories
1 8-12 60%

1 5 140 1
Pause Squat
2 5 130 4
D
A 1 5 95 1
Y Close Grip Bench
3 5 90 6
3
1 AMRAP 70% 2
Lower Accessories
1 8-12 60%
Reps Load Sets Reps Load

Week 2 Week 3
3 165 1 2 175
2 155 3 1 165

3 110 1 2 115
2 105 3 1 110
AMRAP 95 1 AMRAP 100

8-12 60% 2 8-12 70%

1 170 6 1 175
1 AMRAP 175

1 0 8 1 0
AMRAP 0

8-12 60% 2 8-12 70%

2 150 1 3 150
2 135 2 3 135

2 100 1 3 100
2 95 4 3 95

8-12 60% 2 8-12 70%


Sets Reps Load Sets
MOVEMENT
Week 1 Week 2
1 1 180 1
Squat
1 4 155 1
D
A 1 1 120 1
Y Bench Press 1 4 100 1
1 AMRAP 105 1
1
1 AMRAP 70% 2
Push Accessories
1 8-12 60%

5 1 180 4
Deadlift
D
A
Y 4 1 0 5
Overhead Press
1 AMRAP 0
2
1 AMRAP 70% 2
Pull Accessories
1 8-12 60%

1 5 145 1
Pause Squat
1 5 135 2
D
A 1 5 95
Y Close Grip Bench
1
Press 2 5 90
3
1 AMRAP 70% 2
Lower Accessories
1 8-12 60%
Reps Load Sets Reps Load

Week 2 Week 3
3 170 1 2 180
2 160 2 1 170

3 110 1 2 120
2 105 2 1 115
AMRAP 105

8-12 60% 2 8-12 70%

1 185 1 1 180
2 1 190
1 1 180

1 0 2 1 0
1 AMRAP 0

8-12 60% 2 8-12 70%

2 160 1 3 160
2 145 1 3 145

2 105 1 3 105
2 100 2 3 100

8-12 60% 2 8-12 70%

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