Unleash your strength with the Powerlifting 3x5 program, designed to elevate your lifting game over four intense weeks. Committing just three days a week, you'll focus on the foundational lifts: squat, bench press, and deadlift, each performed for three sets of five reps at 75% intensity. This structured approach not only builds raw power but also enhances your technique and muscle endurance. Perfect for those looking to push their limits in a garage gym setting, this program is your gateway to becoming a more formidable lifter.

A simple but effective block periodization template intended for intermediate to advanced lifters. 

Perfect for anyone looking for a less intense and customizable routine that can be utilized as offseason training or between competition prep.

Use the AMRAP sets in week 3 to calculate your new 1 rep max and repeat the program with the new weight.

Week 4 is a deload but can be used as a test week for finding your true 1 rep max or skipped all together.

Powerlifting 3x5

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Tricep Extension (Barbell)

Bicep Curl (EZ Bar)

Monday 

Deadlift (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Stiff Leg Deadlift

Wednesday 

Friday 

Deload week, accessory exercises are optional

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