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
- CreatedApr 28, 2025 02:43
- Last EditedJun 18, 2025 12:34
Summary
Unlock your strength potential with the Powerlifting 3x5 program, designed for those serious about building muscle and power. Over four weeks, you'll engage in a structured routine three days a week, focusing on key lifts like squats, deadlifts, and bench presses, all performed at 75% intensity for maximum gains. Each session will challenge your limits, ensuring you progressively overload your muscles while honing your technique. Perfect for lifters with access to a garage gym, this program is your pathway to lifting heavier and achieving your powerlifting goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
11.6%
Glutes
10.8%
Hamstrings
8.7%
Upper Back
8.7%
Chest
8.3%
Lats
8.1%
Biceps
7.5%
Front Delts
6.7%
Middle Delts
4.2%
Abs
4.2%
Adductors
3.3%
Lower Back
2.9%
Forearms
1.2%
