Powerlifting 3x5

Griffin D.

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.

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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

1 reviews for Powerlifting 3x5

Griffin D.