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Powerlifting 3x5

by Joe G.

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

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 04, 2026 12:17
  • Last Edited
    Jan 04, 2026 12:17
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Bench Press (Barbell)
3
5 reps
77%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
3
5-10 reps
-
4
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
77%
2
Overhead Press (Barbell)
3
5 reps
77%
3
Pull-Up (Weighted)
3
5-10 reps
-
4
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Overhead Press (Barbell)
2
5 reps
80%
4
Overhead Press (Barbell)
1
AMRAP
80%
5
Pull-Up (Weighted)
3
5-10 reps
-
6
Stiff Leg Deadlift
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Bench Press (Barbell)
3
5 reps
77%
3
Barbell Row
3
5 reps
-
4
Tricep Extension (Barbell)
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bench Press (Barbell)
2
5 reps
80%
4
Bench Press (Barbell)
1
AMRAP
80%
5
Barbell Row
3
5 reps
-
6
Tricep Extension (Barbell)
3
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Barbell Row
3 Sets
5 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
3 Sets
5 Reps
75%
3
Pull-Up (Weighted)
3 Sets
5-10 Reps
-
4
Stiff Leg Deadlift
2 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Barbell Row
3 Sets
5 Reps
-
4
Tricep Extension (Barbell)
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-