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3 day powerlifting >*_*<

by Jasper
9 athletes joined

Program Description

Heavy ass weight

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2024 12:42
  • Last Edited
    Jun 18, 2025 11:11

Summary

Unleash your strength with the 3 Day Powerlifting program, designed to elevate your lifting game over 4 weeks. This structured plan focuses on the big three lifts—squat, bench press, and deadlift—along with accessory exercises to build muscle and enhance performance. Train three times a week, utilizing a full gym to maximize your potential and achieve impressive gains. Get ready to push your limits and transform your powerlifting journey!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Chest
12.1%
Triceps
10.9%
Biceps
10.2%
Hamstrings
8.5%
Front Delts
7.8%
Glutes
6.8%
Lats
6.6%
Upper Back
5.8%
Abs
5.6%
Calves
3.6%
Middle Delts
3.6%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.5%
Rear Delts
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Curl
3
15 reps
RPE 7.5
4
Side Crunch (Cable)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Chest Press (Machine)
3
15 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Lat Pulldown
3
15 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Preacher Curl (Barbell)
3
15 reps
RPE 7.5
5
Hammer Curl
3
15 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Leg Extension
3 Sets
15 Reps
@7.5
3
Leg Curl
3 Sets
15 Reps
@7.5
4
Side Crunch (Cable)
3 Sets
12 Reps
@7.5
5
Seated Calf Raise
3 Sets
15 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Chest Press (Machine)
3 Sets
15 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Lat Pulldown
3 Sets
15 Reps
@7.5
3
Seated Row (Cable)
3 Sets
15 Reps
@7.5
4
Preacher Curl (Barbell)
3 Sets
15 Reps
@7.5
5
Hammer Curl
3 Sets
15 Reps
@7.5