Program Description
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.
Program Overview
- LevelIntermediate, Advanced, Beginner, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedMay 27, 2025 03:27
- Last EditedJun 18, 2025 09:59
Summary
Unlock your strength potential with the Powerlifting 3x5 program, designed for dedicated lifters looking to enhance their powerlifting skills over four weeks. This program focuses on three key lifting days each week, emphasizing the squat, bench press, and deadlift, along with accessory movements to build muscle and improve technique. With a structured approach of 3 sets of 5 reps at 75% intensity, you'll push your limits and see measurable gains. Equip yourself with a barbell and get ready to lift heavy and conquer your goals!